Name: Playbook - Nick Symmonds - Day 6
Uploaded: 2023-06-25T13:04:24.337Z
Duration: 120 min
Description: Day 6

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

Marcos Zavaleta

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

Tomas Callejas

Jennifer

Dennis

This workout was fire. Although Nick didn’t program Hills, I somehow found them. Lol

Lauren Orlik

felt really good today !! first time doing 1k repeats since cross country season back in 2021, so was really nice. 
splits 
1 mile warm up - 9:30
1k’s
- 4:56
- 4:51
- 4:55
- 4:49
1 mile cool down - 8:57

Haley McKennon

It was a hard workout but that's good I did it easy today my legs were a little sore but I ran 1 mile warm up and I ran my 4-1000 at a 5:20 pace and then ran a 1 mile cool down

Karter

Thought I’d hit the wall by the 3rd km but my body kept going!

Thomas

Hard, but I was able to do it.
1 mile, 2.7 mile, & finally 1 mile.
Being prepared for running is important.

Awet

Repeat 1,000m are not fun, but when you are done with the workout it feels soooo good! 3:45, 3:46, 3:47, 3:48, 3:47, 3:39
Finished with a barefoot mile on the grass because my calf’s were incredibly tight. Time for bed:)

Riley Barrett

Great mix today of track and trail running!

Josh

It was tough workout.  1 mile easy jog. First 1K: 6:16. Second 1K: 6:58 Third 1K: 7:05 Fourth 1K: 7:27. Half mile walk/jog

David Lester

Wow those 1000m repeats were killer! Loved the challenge!

Jessica

Absolute killer of a workout! I started out a little slow but after rep 3 I was consistently getting in the 3:40 range

Riley

As someone who only runs longer distances and never does true track workouts like this for speed. I totally underestimated the 6x1000. After the second rep, I quickly decided I needed to drop the 6:00 pace down to about 6:45 so I could complete the full workout. This was tough but I enjoyed it. Plus my garmin said I got a solid anaerobic workout in. We all crushing it today.

Kenneth

Only ran 2 miles today because I got some blisters from my long run.

Brandon

Cash Orlando Coates

Short on time did 1 mile warm up 4x1 km repeats 1 mile cool down.

Chuan Wang

Barely had time for today's "low mileage workout" due to college. But in all honesty it felt like a good challenge. Going to need to have a large sleep tonight to fully recover for tomorrows workout.

Aidan

I think Nick and I need to have a discussion of what ‘low mileage’ means. But other than that felt good to finish today! I enjoyed the 1k x 4 quite a bit

Andrew

Felt really sore might have to change to low mileage. Overall good run. Great job everyone!!!

Noah 

Whew! On a gravel road with the sun out, had to split the last two ones into 4 x 500 (1 min. rest) instead 🥵

Lukas

1k repeats are the best! I did 10 instead of 8 🫡

Jenna Johnson

Hard but awesome workout. Felt great after. Average 5:20 mile pace, for 6x1000m

Arnau

Great, I’m getting faster when I don’t stare at my watch

shamal

This clydesdale had the track to himself this morning.

Ross

Day 6 - Faster Mile 

This is your bread and butter workout!

Low: 1 mile warm up, 4x1,000m (1K) with 2 minutes rest, 1 mile cool down 
Medium: 2 mile warm up, 6x1,000m with 2 minutes rest, 2 mile cool down 
High (did this EXACT workout as a pro): 3 mile warm up, 8x1,000m with 2 minutes rest, 3 mile cool down

Day 6 - Faster Mile 

This is your bread and butter workout!


Low: 1 mile warm up, 4x1,000m (1K) with 2 minutes rest, 1 mile cool down 
Medium: 2 mile warm up, 6x1,000m with 2 minutes rest, 2 mile cool down 
High (did this EXACT workout as a pro): 3 mile warm up, 8x1,000m with 2 minutes rest, 3 mile cool down

Day 6 - Faster Mile

Day 6

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

Felt sluggish but the weather was nice after work!

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:)

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

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

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

Alex

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

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

Day 19

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

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 6

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