Name: Playbook - Omar Romero - W2D1 - Speed
Uploaded: 2023-12-12T10:41:38.628Z
Duration: 40 min
Description: W2D1 - Speed

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

Workout - 4 rounds: 
Run 1/2 mile at race or sprint pace (flat) 
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

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

What is sprint pace

W2D1 - Speed

W1D1 - Power

W1D2 - Base + Strength

W1D3 - Long

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

W2D1 - Speed

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