3.94 mi • 36:45

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!

6.75 mi

OVERALL WEEKS 0 WINDOW 9 MAX DIS 6.75 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!

7.98 mi

The first step is running the warm up and watching any videos or tips attached to this session. When ready, begin the workout. This workout is best to run on a track. The O'Fallon is also referred to as The Michigan - it's a tough workout for any level and any event. Use the recovery intervals to get ready for the upcoming, faster paced intervals. Remember to post any completed training for Boost to use toward making adjustments. Warm up: 2.0mi Workout: • 1.0mi.1:00 - Pace: Shoot for goal race pace • 0.5mi. - Pace: Jog recovery • 0.75mi. - Pace: Shoot for goal race pace • 0.5mi. - Pace: Jog recovery • 0.5mi. - Pace: Shoot for goal race pace • 0.5mi. - Pace: Jog recovery • 0.25mi. - Pace: Shoot for goal race pace • 0.5mi. - Pace: Jog 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 :)

3.94 mi • 36:45

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!

5.24 mi

Begin by running the warm up and watching any videos or tips attached to this session. When ready, begin the workout. The repeat distance for this session may seem short - don't worry it's a great building block for things to come. Remember to post any completed training for Boost to use toward making adjustments. Warm up: 2.0mi Workout: 7x • 0.25mi. - Pace: To determine pace: break down goal race pace into 400m intervals. Shoot for 16-20% slower than that. - Rest:2:00 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 :)