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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

Rick Scully Boost Plan

• 216 sessions scheduled so far

• 0 videos & files

• 1 athletes already joined


Plan Owner

Trackster

0 teams • 35 followers • 5 following


Description

None


Price

Click To Join Plan $ 12.00

Promo code

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7 Day preview

  • Sun 11/14 • Long run

    9.0 mi

    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! View the attached video to learn more about long runs with our Boost pro runners!

  • Sat 11/13 • 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 11/12 • Strength + Recovery

    5.0 mi • 46:40

    After the run, follow the attached videos for additional exercises to help strengthen your areas of common injury! (Not a substitute for physical therapy or medical advice) 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. Watch the video for tips from our Boost pro runners!0

  • Thu 11/11 • Minutes Fartlek

    2.74 mi-2.99 mi

    Begin by running the warm up and following along with any videos attached to this session. Keep the session continous if possible without stopping (but take a break if you need to!). 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. Warm up: 0.5mi Workout: 11x ( • 1:00 - Push yourself to run slightly faster than what your average recovery run pace would be for 60 seconds. • 1:00 - Slow jog or walk recovery) Cool down: 0.5mi.

  • Wed 11/10 • 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 11/09 • 800M Ladder Intervals

    3.36 mi

    Begin by running the warm up and following along with any videos attached to this session. This should be a challenging workout but will pay dividends on race day if you can get through it! 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. Warm up: 0.5mi Workout: • 0.12mi. - Shoot for goal race pace throughout - slightly faster on the 200m reps. Focus on the 1K in the middle! • 0:30 - Rest • 0.25mi. • 0:30 - Rest • 0.5mi. • 0:30 - Rest • 0.62mi. • 0:30 - Rest • 0.5mi. • 0:30 - Rest • 0.25mi. • 0:30 - Rest • 0.12mi. • 0:30 - Rest Cool down: 0.5mi.

  • Mon 11/08 • Recovery

    4.37 mi • 40:50

    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. Watch the video for tips from our Boost pro runners!1