Name: Playbook - Nick Symmonds - Day 30! ⚡️
Uploaded: 2023-06-25T13:04:24.439Z
Duration: 120 min
Description: Day 30! ⚡️

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!

Lauren Orlik

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!

Shayn

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!

Riley

Set out at the beginning of this to run a sub 6 and deadlift 600lbs. Today I ran a 6:13 mile and pulled 278.5kg/613.9lbs.  Definitely happy with the shape I’m in.  Thanks Nick!

Ross

Started at 5:56 and today got unfortunately I got 6:02. Even though I didn’t get a pr I still believe I got faster. When I got 5:56 I did it in a track meet with other kids pushing me. Today their was no one pushing me and the air quality was bad. So I still believe I’ve gotten faster. Overall great challenge and even if I don’t get $500 I’m still happy I did it! Great job everyone!!!

Noah 

Josh

Great feeling, breathing was great! 9:55 beginning this month down to 7:47!

Proud of my 6:51 mile time! Didn’t think I could break 7 but here we are! Thank you Nick❤️

Alexis Robl

Great! New PR of 6:10, if I ran in the morning I feel like I would’ve got sub 6.

Alex

I went from 6:36 to 6:31. I couldn't find any speed tonight. The wind was pretty hard on the back half of the track. I ran a 6:20 on Saturday with a lot heavier legs. I'm glad for the experience of the challenge. I'll reuse some of the workouts going forward. I did 213.8 miles for the month, a new PR.

Paul

1 mile challenge done!! My neice, my nephew, my wife, and my son encouraged me. On May 31, I ran a mile in 10:10. Today I ran a mile in 9:37. 33 seconds faster

David Lester

Socrates Rodriguez Zarate

7:10 to 6:48 it felt so good to run under 7 minutes.

Georgia

Went from a 5:25 to 5:21! Happy with the PR but I know I can run faster! Chipping away at my goal of sub 5! Few more of these session and I’ll get it! Hope everyone else out there killed it!

Tomas Callejas

Wasn't able to run on a track so my mile was 40 seconds slower than my record

Aidan

Well definitely not as fast as the other people here but still super proud of the improvement! Started at 8:34 and ended with 7:34! I will take the minute improvement. Can’t wait to actually do the challenge again and do even better next time! Good job everyone you kicked butt!!! You all totally inspired me to run faster!

Jessica

Done. 6:06 in poor air condition. Felt my spikes didn't help at all. Not comfortable at all. Didn't like it. Could've run faster with proper shoes. 

Anyways Ran 6:26 on May 31. Shaved 20 sec off.

Chuan Wang

My PB was 8:02 in 1998 and it’s been downhill ever since.

Day 0: 8:42
Goal: <8:00
6x800m splits: 4:15-4:23
Day 30:

Drumroll…

7:59!! A photo finish!

Thomas

Arnau

Unreal fast times by everyone so far, I’m not in the same ballpark but I did start the month at 7:43 and ran a 6:47 today! Almost a full minute in 30 days? Hard to complain about that! Great program Nick and congrats to everyone who got through it!

Andrew

went from a 7:50 mile to 6:42! felt really great. really happy with my time

Haley McKennon

5:59 to a 5:37. The humidity was crazy here in Georgia this morning. I think I could’ve gotten a 5:2999 with better weather conditions. I took a video, man I’ve never seen myself run. It looked like I was in slow motion. I really need a coach to teach me running form at speed. Anyways. The workouts worked. You guaranteed faster 1 mile time and here we are at a solid PR even with unpleasant weather. Thanks Nick.

Kenneth

8:27-5:07, sadly didn’t break five like I wanted with spikes on. Went out too fast the first 200 in 32 seconds-.-. I will be in pain for a while

shamal

Final day! Went from 5:48 to 5:39, super happy with the result, good luck everyone!

Domenico

Day 30 
MILE RETEST! 

Get a good warm up in, hydrate, eat something. FOCUS on your splits!! 

I can’t wait to see these mile times, but no matter what happens, I’m SO proud of each and every one of you! 🦬❤️

Don't forget to submit your video of your full mile to be eligible to win cash! ➡️ https://nicksymmondsfitapp.com/challenge

Day 30 
MILE RETEST! 

Get a good warm up in, hydrate, eat something. FOCUS on your splits!! Don't forget to submit your video of your full mile to be eligible to win cash!

https://nicksymmondsfitapp.com/challenge

Day 30

Day 30! ⚡️

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

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

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

Daniel Anguiano

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

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

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

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!!!

Day 22

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

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

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

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

Day 30! ⚡️

Community

More workouts from Nick Symmonds