Name: Playbook - Nick Symmonds - Day 22
Uploaded: 2023-06-25T13:04:24.406Z
Duration: 120 min
Description: Day 22

Tomas Callejas

Josh

Still doing the Cross country camp today we did a 1 mile warmup and then we did a workout in the weight room. I’ll be back to the regular runs on Saturday. Great job everyone!!!

Noah 

Daniel Anguiano

Target 120, 90, 60, 30
Actual 116, 76, 45, 19

Had to take 1-2 min break in between, chest and core were burning like crazy

Thomas

I hope I don’t break down before the challenge is over😂. No days off

shamal

4 miles! None of that 2 miles plus warm up and cool down stuff! 4 miles! Today was a tiring one I think I didn’t get enough sleep last night. I’ll have to make sure I’m fully rested for tomorrow

Andrew

2 mile warm up/cool down, 2 miles tempo and did two sets of each of the intervals. Felt good today and enjoyed the push! Keep it up everyone, we’re almost there!

Jessica

1 mile warmup,2 mile tempo in cross country,400 in 1:14,300 in 54,200 in 32,100 in 15.

Socrates Rodriguez Zarate

Core exercise , 2 mile warm up , 2 mile tempo at 6:56 min/mile. 400 m : 72, 300: 53.5, 200 m: 33.5, 100 m: 17 
1 mile cool down

Chuan Wang

Looking forward to the tapered workouts next week

Aidan

Kicked my butt but I know it’s for the better

Alex

Dennis

Arnau

Legs were heavy on the tempo run but the speed was there at the end.  Look forward to tapering next week!

Ross

Kicking off my long vacation with day 22! I noticed what used to be my easy pace is now more like my stride pace from the beginning. 💪🏼🏃‍♀️🔥

Lauren Orlik

Day 22 

Tempo + Speed 

Low: 1 mile warm up, 2 mile tempo, track intervals (below), 1 mile cool down 

Medium: 2 mile warm up, 2 mile tempo, track intervals (below), 2 mile cool down

High: 3 mile warm up, 4 mile tempo, track intervals (below), 3 mile cool down

EVERYONE: After tempo, before cool down: 400m, 300m, 200m, 100m at target race pace x 200m fast (race pace) - this is ideally at a track

Day 22

The weather was perfect and I felt like I could continue running!

Felt sluggish but the weather was nice after work!

Lukas

START HERE 🏃🏻‍♂️WELCOME TO MY CHALLENGE! STARTS JUNE 1

Thanks for this program Nick, it's really helpful in keeping me motivated! Mile time is 5:12. Was hoping for 5:00. Hopefully in a month it's sub 5 :)

Where do we submit the photos for the start, a little lost:)

Marcos Zavaleta

PRIZES! 🤑

Andy

David

How to sign up & submit before/after! 🏃🏻‍♂️💨

30 Days to a FASTER Mile: What to expect

Sam 👀

5:03 miles at 56:06 minutes. It was hot. Day 1 ✅

Christina Kohfield

Legs we’re a bit dead, but it was predictable with the unusual mileage

Lamb

Day 1

4 miles  with 8 x 100m sprints 

Let’s go!

Stephen

Good and bad!
I hit 2 miles on the treadmill but it was tiring.
Am also behind

Awet

3.5 miles at 8:34 pace after hitting deadlift. Felt strong!

Day 2

6.2 total, 2 mile easy, 2 mile tempo, 10 min pace, 2 mile easy.

It was super hard today I felt very discouraged and not motivated but I tried my best and only ran 1 mile I know I will have off days but I am going to keep trying my best.

Kennedy

Day 3

Good, took a good chunk of time off due to the air quality being not very good in Canada

Travis Taylor-Shields

Did it yesterday felt great ! Dragged friends along . 4 miles

Good and tiring
U had to do the 4 mile half twice

Day 4

Shayn

Very very good I did 5.04 miles 7:57 pace with strides at end of 18-23 sec

4 miles and 6 striders w some Streches, felt good!

Day 5

5x1k 
3:25-3:30 range mile warm up and cool

Felt strong, was nice hitting the track for some intervals. Been a while!

Jennifer

Day 6

4m and striders helped flush the work out from the day before

strides and weight lifting session. Nice 🔥

Fell off the wagon last few days. Not used to this much frequency but we're back at it!

Day 7

Good but very tiring
Probably because am behind

It felt good, although a little more difficult on a treadmill due to the thunderstorms.

did 1 mile warm up straight into 2 mile tempo 1 mile cool down 

splits 
1. 9:27
2. 8:42
3. 8:20
4. 9:04

Haley McKennon

Day 8

Easy mileage, stretching and prepping for tomorrows work out

Day 9

Cut it short to 5x400m due to the heat, by the end my heart spiked up to over 200bpm, Felt strong during those 5 fast 400s but the heat definitely takes its toll. Ran them all on 5 minute mile pace which is my goal time

Did it yesterday ! Felt good, hurt at the end

Drew

Day 10

Day 11

10k at 8:10 pace and 8 strides at 16 secs! Feeling speedy

Day 12

1 Mile Warm up, then 3 x 1 mile (6:30, 6:33, 6:48), then cooled down with some striders

4 miles, 1 in the rain. But beat the storm!

Day 13

I typically run outside, but it has been raining cats and dogs. Lucky to have a treadmill at the gym, so I don’t know about you, but it always feels funny to run on a treadmill!! Either way, felt good to move my legs.

I usually do 6 miles on these days but I was very sore so took it easy and did 4. Still felt pretty good my pace was 8:58. Great job everyone!!!

Day 14

Felt really sore but got it done!!! My 200 meter times were 38,39,41,40. Great job everyone!!!

2 mile warm up, 2 mile temp at 7 flat & 200M at 35. Felt great !

Was a struggle but got it done! Excited for tomorrow.

Day 15

Yesterday was my rest day and I did yesterdays workout today due to traveling for a vacation. Great job everyone!

Keep on forgetting to log the Friday runs as its the rest day

Day 16

Tough workout! Hit all 300 sub 5 minute mile average. Proud

Hardest running workout I’ve done in years

Amazing, would’ve been great on a track but I’m on Vaca. Definitely feel an improvement

Day 17

Had to tack this on to Monday instead of Sunday due to moving craziness, but got it done!

Started a little later and it warmed up quick. Still crushed the 9 miles though

Kenneth

Day 18

7 miles at recovery pace and 8 strides! Felt great. Although it’s getting really hot out here in texas! 100plus everyday

Karter

Got in 3 miles+4x100m strides today. These runs are actually starting to feel.. enjoyable?

Day 19

Riley Barrett

This was really hard, my average was below 2:45 but had to take a longer break halfway through due to heat. Easily the hardest workout we’ve had so far imo

Riley

6x800 in the 4:16-4:23 range per run. 5th run was fastest, oddly enough. I need to run these faster in order to hit my target mile, but not sure I can do it!

Day 20

10k at recovery pace and hit a 400 lb deadlift

Day 21

Day 23

My goal of 600m was  3:15 . My average time was 4 minutes. It was easy for first couple 600m. It definitely got harder

David Lester

Was aiming for in the lower 2 minute section. The first one I hit 2:12 and then after that they were all in the 2:25s. Wasn’t what I was hoping for but at least I was consistent. I’m not expecting a pr I just don’t feel faster than when I hit a pr in track but at least I’m putting more work in than my cross country competition. Keep going everyone!!!

Forgot to post this on time but definitely able to see a difference in my speed and my endurance! I’m actually really starting to enjoy the sprints! Great work everyone!

Day 24

Completed 2 days ago but Wi-Fi is spotty in Japan!

Great early morning workout! Forgot to log yesterday

Oops forgot to post yesterday! Glad the long runs are getting shorter, can’t wait to see where I’m at on the last day of the challenge!

Day 25

Legs feeling fresh…pushed the program out 1 day due to work and will test on Saturday morning.

Day 26

Amazing intervals, really shows me how fast I got, didn’t even really kill me like I thought it would

All 6 reps were around 38 seconds.  Legs are freshening up and I’m looking forward to testing on Saturday.

Day 27

Needed this rest day. We’re almost their everyone keep going!!!

It was good to rest today!! I am so excited for Friday!!

Day 28

Felt good tired at the beginning but my legs loosened up by the end. Nice 2 mile evening jog and my 100m times were 27.6,19.4,13.4. The work is finished! Let’s get some pr’s!!!

The work has been done.  Looking forward to seeing where I’m at tomorrow!

Day 29

I am freaking out at the results. Even facing serious heat, and humidity and jet lag, I managed a 7:38 mile! That was way over my goal and a 9.6% improvement from my OG a month ago! Insane! Thank you so much!

I'm 4 days late but even without strictly following the program was able to go from 7:28 to 7:02 which edged out my lifetime PR of 7:05. Thanks Nick!

Ended up waiting until July 2nd to run due to air quality in my area but I got a 5:03 which was a massive 49 second drop from my benchmark, thanks for the workouts and motivation Nick!

Day 30! ⚡️

Congratulations to everyone and so happy I did this challenge!!!

Props to everyone and congrats to the winners! So excited for everyone!

Day 22

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