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 4min fartlek on the bike with 1min breaks in between. Finish when you're near the allotted time, but leave enough for an easy cool down.

9.24 mi

Warm Up: 2.5 mi. 2x [ • 1.0mi. @ 9:30/mi average pace • 2:20 - Rest • 0.75mi. @ 9:09/mi average pace • 2:00 - Rest • 0.25mi. @ 9:09/mi average pace • 1:00 - Rest • 0.12mi. @ 9:09/mi average pace • 1:00 - Rest ] • 2:00 - Rest b/w sets Cool Down: 2.5 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! | 1

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.

12.57 mi • 2:08:51

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! 11 | 14

8.98 mi

Warm Up: 2.5 mi. 8x [ • 0.25mi. @ 9:09/mi average pace • 1:30 - Rest 2x ( • 0.12mi. @ 9:09/mi average pace • 1:30 - Rest ) ] • 1:00 - Rest b/w sets Cool Down: 2.5 mi.

5.71 mi • 58:34

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!