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Training Plan

emmett's Boost Plan

• 61 sessions scheduled so far

• 0 videos & files

• 0 athletes already joined


Plan Owner

Trackster

0 teams • 36 followers • 5 following


Description

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Price

Click To Join Plan $ 12.00

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7 Day preview

  • Fri 08/13 • Recovery

    2.25 mi • 21:22

    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!

  • Thu 08/12 • On/Off Fartlek

    7.73 mi-8.23 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: 6x • 1:00 - Pace: Push yourself to run close to as goal race pace as possible but keep it consistent throughout. • 1:00 - Pace: Walk recovery • 3:00 - Pace: Push yourself to run close to as goal race pace as possible but keep it consistent throughout. • 1:00 - Pace: Walk recovery Cool down: 1.5mi.

  • Wed 08/11 • 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 08/10 • 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 :)

  • Mon 08/09 • Recovery

    2.25 mi • 21:22

    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!

  • Sun 08/08 • Long run

    5.0 mi

    OVERALL WEEKS 0 WINDOW 8 MAX DIS 5.0 NUM WEEKs 8 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!

  • Sat 08/07 • Speed Ladder

    5.24 mi

    Begin by running the warm up and watching any videos or tips attached to this session. When ready, begin the workout. Ideally this workout is run on a track or measured route to keep track of interval distances. Remember to post any completed training for Boost to use toward making adjustments. Warm up: 2.0mi Workout: 2x • 0.31mi. - Pace: To determine pace: break down goal race pace into 200m intervals. Shoot for 16-20% slower than that. - Rest:2:00 • 0.25mi. - Pace: To determine pace: break down goal race pace into 200m intervals. Shoot for 16-20% slower than that. - Rest:2:00 • 0.19mi. - Pace: To determine pace: break down goal race pace into 200m intervals. Shoot for 16-20% slower than that. - Rest:2:00 • 0.12mi. - Pace: To determine pace: break down goal race pace into 200m intervals. Shoot for 16-20% slower than that. - Rest:2:00 Cool down: 1.5mi.