Name: Playbook - Luna Castilho - W4/D3 50 min Sprint Run
Uploaded: 2021-08-24T05:09:46.216Z
Duration: 50 min
Description: W4/D3 50 min Sprint Run

5 min - Warm up
2x 5 min - 70% effort - 2 min Recovery
2x 3 min - 80% effort - 2 min Recovery
2 x 90 sec - 85% effort - 90 sec Recovery 
2x 1 min- - 90% effort - 90 sec Recovery
2x 45 sec - 95% effort - 1 min Recovery 
2x 30 sec -100% effort - 1 min Recovery
5 min - Cool down

50 min Sprint Run

W4/D3 50 min Sprint Run

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

W3/D3 35min Run - Endurance + Speed

W4/D1 35 min Run - Speed

W4/D2 5 miles AYF

W4/D3 50 min Sprint Run

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