Name: Playbook - Omar Romero - W1D4 - Speed
Uploaded: 2023-12-12T10:35:53.391Z
Duration: 60 min
Description: W1D4 - Speed

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

Workout - 12 rounds: 
Run 1/4 mile at race or sprint pace (flat)
2 minute rest in between rounds

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

Total: 4 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

All out pace: You can barely speak any words at this pace.

What is sprint pace

W1D4 - Speed

W1D1 - Base + Strength

W1D2 - Aerobic Endurance

W1D3 - Base + Strength

W1D5 - Base

W1D6 - Long

W2D1 - Base + Strength

W2D2 - Aerobic Endurance

W2D3 - Base + Strength

W2D4 - Power

W2D5 - Base

W2D6 - Long

W3D1 - Base + Strength

W3D2 - Aerobic Endurance

W3D3 - Base + Strength

W3D4 - Speed

W3D5 - Base

W3D6 - Long

W4D1 - Base + Strength

W4D2 - Aerobic Endurance

W4D3 - Base + Strength

W4D4 - Power

W4D5 - Base

W4D6 - Long

W5D1 - Base + Strength

W5D2 - Aerobic Endurance

W5D3 - Base + Strength

W5D4 - Speed

W5D5 - Base

W5D6 - Long

W6D1 - Base + Strength

W6D2 - Aerobic Endurance

W6D3 - Base + Strength

W6D4 - Power

W6D5 - Base

W6D6 - Long

W7D1 - Base + Strength

W7D2 - Aerobic Endurance

W7D3 - Base + Strength

W7D4 - Speed

W7D5 - Base

W7D6 - Long

W8D1 - Base + Strength

W8D2 - Aerobic Endurance

W8D3 - Base + Strength

W8D4 - Power

W8D5 - Base

W8D6 - Long

W9D1 - Metcon + Strength

W9D2 - Base

W1D4 - Speed

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