10:00

Follow any attached videos and the routines for injury prevention and general strength. These exercises are crucial for improving your form and staying healthy while continuing to run day in and day out! | 1

3.15 mi

2 | 2 | False Warm Up: 1.0 mi. • 13:00 - Run up hill hard, near max effort. Walk or easy jog back down. Cool Down: 0.5 mi.

Rest days are important. While you're taking the day off from any training, it is still important to focus on things like sleep, hydration and not getting off your consistency! Enjoy your rest day and we'll see you for your next session.

Today should not be a brutal workout. There is only a structure to this session to prevent bordedom during cross training :). Get a 5-15min warm up in. Then, go straight into 10x 1000m repeat workout on the elliptical (as long as you are able to track distance).

3.24 mi

2 | 2 | False Warm Up: 1.0 mi. 14x ( • 0.12mi. @ 8:24/mi average pace • 1:00 - Rest ) Cool Down: 0.5 mi.

10:00

Follow any attached videos and the routines for injury prevention and general strength. These exercises are crucial for improving your form and staying healthy while continuing to run day in and day out! | 2

3.0 mi • 32:15

Some people refer to a recovery type run as an 'easy' run but calling it that is not completely accurate! As any experienced runner knows, even the most relaxed run can still be a challenge in its own way. Focus on being relaxed and not using too much mental energy. You're just getting in some solid mileage in preparation for your next hard workout. As always make sure to watch any videos for tips from our Boost pro runners!