Name: Playbook - Omar Romero - W1D2 - Power
Uploaded: 2023-12-12T10:45:31.744Z
Duration: 70 min
Description: W1D2 - Power

Warmup: 
Run 1 mile at base pace (flat) 

Workout - 8 rounds: 
Run 1/2 mile at base or race pace 
Incline 5% 
2 minute break in between rounds

Cooldown: 
Run 1 mile at base pace (flat) 

Total: 6 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

W1D2 - Power

W1D1 - Base + Strength

W1D3 - Base + Strength

W1D4 - Base

W1D5 - Long

W2D1 - Base + Strength

W2D2 - Speed

W2D3 - Base + Strength

W2D4 - Base

W2D5 - Long

W3D1 - Base + Strength

W3D2 - Power

W3D3 - Base + Strength

W3D4 - Base

W3D5 - Long

W4D1 - Base + Strength

W4D2 - Speed

W4D3 - Base + Strength

W4D4 - Base

W4D5 - Long

W5D1 - Base + Strength

W5D2 - Power

W5D3 - Base + Strength

W5D4 - Base

W5D5 - Base

W5D6 - Long

W6D1 - Base + Strength

W6D2 - Speed

W6D3 - Base + Strength

W6D4 - Base

W6D5 - Base

W6D6 - Long

W7D1 - Base + Strength

W7D2 - Power

W7D3 - Base + Strength

W7D4 - Base

W7D5 - Base

W7D6 - Long

W8D1 - Base + Strength

W8D2 - Speed

W8D3 - Base + Strength

W8D4 - Base

W8D5 - Base

W8D6 - Long

W9D1 - Base + Strength

W9D2 - Power

W9D3 - Base + Strength

W9D4 - Base

W9D5 - Base

W9D6 - Long

W1D2 - Power

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