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JUST ANNOUNCED!

The Trackster Ultimate Summer Running Camp!

Join us July 23-29 in Fort Collins, CO for the best training experience ever!

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Training Plan

emmett's BOOST Plan

• 123 sessions scheduled so far

• 0 videos & files

• 0 athletes already joined


Plan Owner

Trackster

0 teams • 35 followers • 5 following


Description


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Click To Join Plan $ 10.00

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7 Day preview

  • Sun 04/04 • 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 04/03 • 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 :)

  • Fri 04/02 • yoga recovery

    21:52

    Follow a 20-60 minute yoga routine, ideally for runners. Trackster recommends these two, although there are a plethora of free options on the internet! https://www.corepoweryoga.com/blog/yoga-runners https://www.youtube.com/watch?v=0hTllAb4XGg

  • Thu 04/01 • 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: 95 Warm up: 4.0mi Workout:18x ( • 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.

  • Wed 03/31 • 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 :)

  • Tue 03/30 • Minutes Fartlek

    8.0 mi

    Desc: First, run the warm up & follow Drills video & routine. Once workout has begun, do your best to keep it continous. Err on the side of slower overall pace so that you first get used to the structure of a fartlek. Then, focus on burning the fast windows. Workout Window: 95 Warm up: 4.0mi Workout:6x ( • - 1:00 - Pace: Don't worry about hitting a pace on this - simply push yourself a little faster than what your standard recovery run pace would be for 60 seconds. • - 1:00 - Pace: Slow jog recovery ) Cool down: 3.0mi.

  • Mon 03/29 • Recovery

    8.0 mi • 1:10:00

    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.