PHASE 1 · BUILD THE SPEED
Week 1
1 of 8 weeks · Months 1–2
PR Goals
100m Goal
14s
Current: Unset
200m Goal
35s
Current: 39.8s
400m Goal
1:10
Current: 1:26
800m Goal
3:30
Current: 4:10
1K Goal
4:30
Current: 5:21
1500m Goal
6:00
Current: Unset
Mile Goal
7:00
Current: 8:46
2 Mile Goal
18:00
Current: 21:12
5K Goal
32:00
Current: 38:14
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
⚡ FRI · 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
SUN — Leg Day
Goblet squats · Bulgarian squats · RDLs
MON — 100m Reps
6–8 reps · 95–100% · 2–3 min rest
WED — 200m Reps
4–6 reps · 85–90% · 2–3 min rest
FRI — 400m Reps
3 reps · 70–80% · 4–5 min rest
Recent Sessions via Strava
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This Week · Phase 1
Sun
Gym
Mon
100m
Tue
Rec
Wed
200m
Thu
Rec
Fri
400m
Sat
Break
Session Details
Sunday — Leg Day
Goblet squats · Bulgarian squats · RDLs · Core
GYM
Monday — 100m Reps
Pure speed · 6–8 reps · 95–100% · 2–3 min rest
ALL OUT
Tuesday — Recovery
Sauna · Cold plunge · Stretch
RECOVERY
Wednesday — 200m Reps
Speed endurance · 4–6 reps · 85–90% · 2–3 min rest
CONTROLLED HARD
Thursday — Recovery
Sauna · Cold plunge · Stretch
RECOVERY
Friday — 400m Reps
The grind · 3 reps · 70–80% · 4–5 min rest
SPEED ENDURANCE
Saturday — Full Break
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"
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Type
Duration (min)
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Today's Check-In
How do your legs feel?
1 = Fresh · 5 = Very sore
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