Name: Playbook - Omar Romero - W1D1 - Power
Uploaded: 2023-12-12T10:41:38.617Z
Duration: 40 min
Description: W1D1 - Power

Warmup: 
Run 1/2 mile at base pace (flat)

Workout - 4 rounds: 
Run 1/2 mile at base or race 
Incline 5%
2 minute rest in between rounds

Cooldown: 
Run 1/2 mile at base pace (flat) 

Total: 3 miles

Easy pace: You should be able to carry a conversation at this pace.

What is base running

Fast but not your fastest. You should be able to speak a few words but not full sentences.

What is race pace

Use this when coming off of the treadmill in between rounds to keep the speed going.

How to split the treadmill

W1D1 - Power

W1D2 - Base + Strength

W1D3 - Long

W2D1 - Speed

W2D2 - Base + Strength

W2D3 - Long

W3D1 - Power

W3D2 - Base + Strength

W3D3 - Long

W4D1 - Speed

W4D2 - Base + Strength

W4D3 - Long

W5D1 - Base

W5D2 - Power

W5D3 - Base + Strength

W5D4 - Long

W6D1 - Base

W6D2 - Speed

W6D3 - Base + Strength

W6D4 - Long

W7D1 - Base

W7D2 - Power

W7D3 - Base + Strength

W7D4 - Long

W8D1 - Base

W8D2 - Speed

W8D3 - Base + Strength

W8D4 - Long

W9D1 - Base

W9D2 - Power

W9D3 - Base + Strength

W9D4 - Long

W10D1 - Base

W10D2 - Speed

W10D3 - Base + Strength

W10D4 - Long

W11D1 - Base

W11D2 - Power

W11D3 - Base + Strength

W11D4 - Long

W12D1 - Base

W12D2 - Speed

W12D3 - Shakeout

W1D1 - Power

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