Coach Dan landing page in NRC.
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Dan Fitzgerald, Heartbreak co-founder & Nike Running Coach, created a series of audio-guided runs for the Nike Run Club app that are absolutely true to his no-frills, get-it-done style. Bonus - running in the Nike Run Club app allows you to listen to music while Coach Dan powers you through! It's the perfect way to go fast when you need a dose of speed and they are written to grow with you and your fitness. Download that app, create free profile, then find Dan's runs here.
NRC audio guided runs with Coach Dan:
Building Blocks | What to expect: easy warm-up, active stretch, interval work (10x [1 min on, 1 min off]), & cool-down (34 minutes total).
Up & Down | What to expect: easy warm-up, active stretch, interval work (1 on, 2 on, 3 on, 3 on, 2 on, 1 on, 1 on,1 on) 1 off after each one, & short cool down (30 minutes total).
Speed Play | What to expect: easy warm-up, active stretch, interval work (6 min tempo, 2 min rest, 3x 30 sec on/ 1 min off, 6 min tempo, 2 min rest, 3x 30 sec on/ 1 min off), & short cool down (38 minutes total).
Sharpen Up | What to expect: easy warm-up, active stretch, stride, very light interval work (5 min at marathon, 2 min rest, 5x 20 sec on/ 1:40 min off), & short cool down (27 minutes total).
