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.

5.6 mi • 1:02:03

A long run usually consists of anywhere from 15 to 30% of an athlete's weekly mileage. Earlier long runs in your training block may be less than that but are helpful to get prepared for the coming weeks! Sometimes it's good to speed up throughout a long run and work down to a faster pace. Other days you should not focus on time and instead just get the prescribed time or distance complete. As always, watch any attached videos to learn more about long runs with our Boost pro runners! 4 | 15

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 • 33:15

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!

3.0 mi • 33:15

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!

2.74 mi

Warm up: 0.5mi. Workout:2x • 0.62mi. - 1000m - Break down goal race pace into 1000m intervals. Shoot for 10% slower than that. • 1:30 - Rest • 0.5mi. - 1000m - Break down goal race pace into 1000m intervals. Shoot for 10% slower than that. • 1:30 - ResCool down: 0.5mi. Desc: Begin by running the warm up and following along with any videos attached to this session. 1K Repeats are bread and butter type workouts for longer distance workouts. As always with repeat workouts, attempt to keep consistent from the first rep to the last one. If feeling good, go faster toward the end - this takes focus! Remember it's best to record this training with Trackster's GPS feature and to post any completed training for Boost to use toward making adjustments.

Do a straight up, continous session as if it were a recovery day for running. Should not be brutal or too difficult at all - just get the heart rate elevated and work some different muscles than running.