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Training Plan

emmett's BOOST Plan

• 154 sessions scheduled so far

• 0 videos & files

• 0 athletes already joined


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Trackster

0 teams • 36 followers • 5 following


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7 Day preview

  • Mon 04/12 • Rest

    Rest days are just as important as workouts & long runs! Make sure you hydrate, sleep and avoid exerting too much physical energy. This will set you up well for future training -- take advantage :)

  • Sun 04/11 • Long run

    15.0 mi

    A long run should consist of 15-25% of your weekly mileage. Find a solid route to run or a trail that you won't be interrupted by traffic. The common thought amongst successful distance runners is that it's better to mix up the long run -- have some be slow, have some faster, some much longer, some not all that 'long'. It's better to not over do it so that you'll be back for next week's long run and the race after that.

  • Sat 04/10 • 7 Min Tempo

    8.0 mi

    Desc: First, run the warm up & follow Drills video & routine. Run a tempo effort of 7 minutes at a solid pace. Pace should be somewhere between fast recovery pace and date race pace. Workout Window: 127 Warm up: 4.0mi Workout: • - 7:00 Cool down: 3.0mi.

  • Fri 04/09 • Rest

    Rest days are just as important as workouts & long runs! Make sure you hydrate, sleep and avoid exerting too much physical energy. This will set you up well for future training -- take advantage :)

  • Thu 04/08 • Rest

    Rest days are just as important as workouts & long runs! Make sure you hydrate, sleep and avoid exerting too much physical energy. This will set you up well for future training -- take advantage :)

  • Wed 04/07 • Recovery

    8.0 mi • 1:14:00

    Some people refer to a recovery type run as an 'easy' run. This is not completely true, though, as any experienced runner knows even the most relaxed run can still be a challenge in its own way. So, do not focus on taking it easy, but instead on getting solid mileage without pushing the pace. Listen to your body and get some work in while allowing some space for your body to recover for your next workout or long run. You'll get better at this process as you go. Find soft surface and a good training partner -- if possible! Follow the general strength video after, too.

  • Tue 04/06 • cruise intervals

    7.62 mi

    Desc: First, run the warm up & follow Drills video & routine. 1000k repeats; goal pace is about 10% slower than date race pace. The rest is shorter to increase aerobic threshold capacity over time. Workout Window: 126 Warm up: 4.0mi Workout:5x ( • 0.62mi. - Rest:1:00) Cool down: 3.0mi.