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Training Plan

emmett's BOOST Plan

• 123 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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Click To Join Plan $ 10.00

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7 Day preview

  • Sun 04/04 • 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 :)

  • Sat 04/03 • Long run

    22.0 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.

  • Fri 04/02 • 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 04/01 • Recovery

    12.0 mi • 1:24:00

    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.

  • Wed 03/31 • 7 Min Tempo

    12.0 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: 96 Warm up: 4.0mi Workout: • - 7:00 Cool down: 3.0mi.

  • Tue 03/30 • 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 :)

  • Mon 03/29 • 200M Repeats

    7.12 mi

    Desc: First, run the warm up & follow Drills video & routine. While the repeat distance is relatively shorter, this workout will help get you acclimated to the idea of a repeat workout and will help your body get used to running near race pace. Workout Window: 96 Warm up: 4.0mi Workout:8x ( • 0.12mi. - Pace: To determine pace, break up your goal race pace into 200m intervals. Shoot for 10% slower than that. - Rest:2:00) Cool down: 3.0mi.