PHASE 1 · BUILD THE SPEED
Week 1
1 of 8 weeks · Months 1–2
Current PRs
200m
39.8s
Goal: sub 35s
400m
1:26
Goal: sub 1:10
1 Mile
8:46
Goal: sub 7:00
100m
—
Unset
Sub-7 Minute Mile
12%
8:46 now7:00 goal
This Week
Mon
29
Tue
30
Wed
31
Thu
1
Fri
2
Sat
3
Sun
4
Today's Session
⚡ SAT · 400m REPS
Sprint Training
400m REPS
3 REPS
70–80% EFFORT
4–5 MIN REST
Week Summary
2
Runs
1
Gym
0
Recovery
Streak
1
week 🔥
Body Battery
72
Good to train
Personal Records
100m
—
Unset
200m
39.8s
Goal: sub 35s
400m
1:26
Goal: sub 1:10
1 Mile
8:46
Goal: sub 7:00
Phase 1 Progress
Build The Speed
Months 1–2 · 8 weeks
1 of 8 weeks complete
This Week's Sessions
MON — 100m Reps
6–8 reps · 95–100% · 2–3 min rest
THU — 200m Reps
4–6 reps · 85–90% · 2–3 min rest · PR: 39.8s
SAT — 400m Reps
3 reps · 70–80% · 4–5 min rest
Recent Sessions
APR 2 · 200m Outdoor · First outdoor session
4 splits: 44.7 / 39.8 / 41.0 / 43.0 · Avg pace 5:17/mi · Max HR 154 · Cadence 192spm · Legs at 80% recovery. New 200m PR: 39.8s 🔥
MAR 28 · 200m Treadmill
First sprint session. Speed 9 (6:40/mi), holding back. Felt way better than distance work.
This Week · Phase 1
Mon
✓
Tue
✓ Gym
Wed
Rest
Thu
✓ 200m
Fri
Rest
Sat
400m
Sun
Rest
Session Details
Monday — 100m Reps
Pure speed · 6–8 reps · 95–100% · 2–3 min rest
COMPLETED
Tuesday — Legs + Core
Goblet squats · Bulgarian squats · RDLs
COMPLETED
Wednesday — Rest
Thursday — 200m Reps
PR set: 39.8s · 4 reps · 5:17/mi avg pace
COMPLETED · PR 🔥
Friday — Rest
Saturday — 400m Reps
The grind · 3 reps · 70–80% · 4–5 min rest
TODAY
Sunday — Rest
Leg Day
Tap each set when complete
Goblet Squats
3 × 15Weight (lbs)
Reps
Bulgarian Squats
3 × 12Weight each (lbs)
Reps per leg
Romanian Deadlifts
3 × 10Weight (lbs)
Reps
How do your legs feel?
1 = Fresh · 5 = Destroyed
Session Notes
Weight Trend
199 lbs
Goal: 180 lbs · 19 to go
68
Resting HR
bpm
42.3
VO2 Max
↑ IMPROVING
Body Metrics
Current
199 lbs
Goal
180 lbs
To lose
19 lbs
Height
5'9"
Log Recovery Session
Type
Duration (min)
Recent Recovery
Sauna
Yoga / Stretch
Cold Plunge
Today's Check-In
How do your legs feel?
1 = Fresh · 5 = Very sore
Log Session Entry
Session
Rating
Recent Entries
APR 2 · 200m Outdoor · ⭐ 4/5
First outdoor session. 4 splits: 44.7 / 39.8 / 41.0 / 43.0. New 200m PR 39.8s. Legs at 80% but felt strong. Heart rate stayed low — cardiovascular system way ahead of legs.
MAR 28 · Leg Day · ⭐ 3/5
First leg session in 7 months. Goblet squats @20lbs, Bulgarian squats @20lbs. Right hamstring tighter than left.