Name: Playbook - Luna Castilho - W3/D3 35min Run - Endurance + Speed
Uploaded: 2021-08-24T05:09:46.192Z
Duration: 35 min
Description: W3/D3 35min Run - Endurance + Speed

Today we will work on our Endurance and speed.No full recovery, instead a light jog.

5 min - Warm up
3x 2 min - 70% effort - 2 min - 50% effort 
3x 1 min - 80% effort - 1 min - 50% effort 
4x 30 sec - 90% effort -30 sec - 50% effort
5x 20 sec - 100% effort - 20 sec - 50% effort
5 min - Cool down

35min Run - Endurance + Speed

W3/D3 35min Run - Endurance + Speed

W1/D1 3 miles Run

W1/D2 Fartlek 4 miles

W1/D3 3 miles AYF

W2/D1 45min Run

W2/D2 35min Run

W2/D3 40min Run

W3/D1 38 min Fartlek Run

W3/D2 4 miles AYF

W4/D1 35 min Run - Speed

W3/D3 35min Run - Endurance + Speed

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