5.62 mi • 54:50

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

10.12 mi

OVERALL WEEKS 0 WINDOW 9 MAX DIS 10.125 NUM WEEKs 9 stunt 0 A long run usually consists of anywhere from 15 to 30% of an athlete's weekly mileage. View the attached video to learn more about long runs with our Boost pro runners!

6.5 mi

The first step is running the warm up and watching any videos or tips attached to this session. When ready, begin the workout. Tempos are about maintaining a strong pace that gets a runner more acclimated to running fast. This will help enable you to hit goal pace on raceday! Keep the session continous if possible without needing to stop (but take a break if you need to!). Remember to post any completed training for Boost to use toward making adjustments. Warm up: 2.0mi Workout: 3x • 1.0mi. - Pace: Push yourself to run close to as goal race pace as possible but keep it consistent throughout. • 2:30 - Pace: Walk recovery Cool down: 1.5mi.

14:37

Do a straight up, continous session as if it were a recovery day for running. Should not be brutal or too difficult at all - just get the heart rate elevated and work some different muscles than running.

6.5 mi

The first step is running the warm up and watching any videos or tips attached to this session. When ready, begin the workout. Tempos are about maintaining a strong pace that gets a runner more acclimated to running fast. This will help enable you to hit goal pace on raceday! Keep the session continous if possible without needing to stop (but take a break if you need to!). Remember to post any completed training for Boost to use toward making adjustments. Warm up: 2.0mi Workout: 3x • 1.0mi. - Pace: Push yourself to run close to as goal race pace as possible but keep it consistent throughout. • 2:30 - Pace: Walk recovery Cool down: 1.5mi.

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 :)

7.85 mi

Begin by running the warm up and watching any videos or tips attached to this session. When ready, begin the workout. This repeat distance is great for adding volume to weekly mileage and improving endurance. Remember to post any completed training for Boost to use toward making adjustments. Warm up: 2.0mi Workout: 7x • 0.62mi. - Pace: Get out the gate of each repeat with a good effort. Settle and keep strong to finish. - Rest:1:00 Cool down: 1.5mi.