Name: Playbook - Sam Gwaz - W1/D3: 50/50 INTERVAL WORKOUT
Uploaded: 2024-05-10T11:03:14.433Z
Duration: 30 min
Description: W1/D3: 50/50 INTERVAL WORKOUT

Took my dog on this with me and we loved it!

Sara Coop

Love the intervals! I tried to challenge my speed each round!

Laura

Damas93

Abby

I LOVED IT but not stoked to do it again lol

I love you Sam, but count your days bc that was brutal 🥵

Brooklyn

oh my gosh i was not expecting this to be so much harder than the regular mile 🥵🥵🥵

Ciara

1. warm up
2. 50/50 run
- 1 min jog/run
- 1 min walk
*REPEAT FOR 10 rounds (20 minutes total)
3. stretch

1-2 ROUNDS:

skip in place, 30 seconds
shoulder rolls, 10 each direction 
arm circles, 5 each direction 
leg swings (front & side), 5 each direction 
lunge & twist, 5 each leg
side lunge, 5 each leg 
mountain climbers, 30 seconds

RUNNING WARM UP

conversations pace, elbows bent, moving from yiur shoulder joint, lean slightly forward

on a treadmill or outside, walk forward at a comfortable space keeping your arms active at your sides

walk

50/50 run

30 seconds each for 2-3 rounds
- lunge
- pigeon 
- downward dog walks

POST RUN STRETCH

W1/D3: 50/50 INTERVAL WORKOUT

run with me - START HERE

Around a 14 minute mile so room for improvement:)

Great! One mile in 10, and the stretch felt great.

Cayla

W1/D1: MILE RUN

W1/D2: STRENGTH 1 (optional)

W1/D4: STRENGTH 2 (optional)

did a couple of sets at a more ..comfortable sprint until i gained the confidence to sprint at 10.5 for my 5 sets!!! so good! feeling strong & fast!

W1/D5: SPRINT WORKOUT

oops- meant 5 star day! 10:10 on this weeks mile- shooting for under 10 next week!

W2/D1: MILE RUN + CORE (optional)

W2/D2: STRENGTH 1 (optional)

Started to challenge myself and increased the speed in the final rounds!

Woo, way harder than I thought this was going to be but in the best way possible.

Melissa

I'm a day behind but did this whole run without adding extra walking time woo!!

W2/D3: 50/50 INTERVAL WORKOUT

W2/D4: STRENGTH 2 (optional)

prefer to do them on a treadmill but nice to get outside & on a hill!

W2/D5: SPRINT WORKOUT

just what i needed today! and knocked 10 seconds off my mile time!!

W3/D1: MILE RUN

harder than i thought it was gonna be! loved the challenge

W3/D2: STRENGTH 1 (optional)

a great challenge and step up from last week!

W3/D3: 50/50 INTERVAL WORKOUT

W3/D4: STRENGTH 2 (optional)

W3/D5: SPRINT WORKOUT

W4/D1: MILE RUN

W4/D2: STRENGTH 1 (optional)

Why does the walking feel so short LOL. Great workout 10/10 recommend. Even if I’m out of breath typing this

W4/D3: 50/50 INTERVAL WORKOUT

Loved the challenge of mountain climbers at the end when my shoulders and legs were already so tired 🤩

W4/D4: STRENGTH 2 (optional)

walked at 3mph and sprinted at 10mph - i loved it! something i would never do on my own!

W4/D5: SPRINT WORKOUT

Felt so strong during this run! I can feel myself getting better each week

W5/D1: 1.5 MILE RUN

W5/D2: STRENGTH 1 (optional)

walked at 3.0 and ran at 6-7, and it was HARD! so satisfied after tho 👌🏼

W5/D3: 50/50 INTERVAL WORKOUT

W5/D4: STRENGTH 2 (optional)

love sprints!!! and my obliques are obliterated !!

W5/D5: SPRINT WORKOUT

Core circuit burns so good after the run!

W6/D1: 1.5 MILE RUN

W6/D2: STRENGTH 1 (optional)

W6/D3: 50/50 INTERVAL WORKOUT

W6/D4: STRENGTH 2 (optional)

W6/D5: SPRINT WORKOUT

W7/D1: 1 + 1 MILE RUN

W7/D2: STRENGTH 1 (optional)

W7/D3: 50/50 INTERVAL WORKOUT

W7/D4: STRENGTH 2 (optional)

W7/D5: SPRINT WORKOUT

W8/D1: 1 + 1.5 MILE RUN

W8/D2: STRENGTH 1 (optional)

W8/D3: 50/50 INTERVAL WORKOUT

W8/D4: STRENGTH 2 (optional)

who would have thought 2 more sprints would be so hard???

W8/D5: SPRINT WORKOUT

5 miles! So glad I did this and the big win was that I felt in control the whole time.

W1/D3: 50/50 INTERVAL WORKOUT

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