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 :)

9.0 mi-9.5 mi

Begin by running the warm up and following along with any videos attached to this session. The time recommendations are general for Hills because it will depend on the spot you choose. Just do your best to replicate the workout. Hills are a great session for just about any runner and any goal event. Hills help build strength and burst speed to compliment endurance. 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: 3.0mi Workout: 5x • 4:00 - Run hard - near max effort. Focus on driving knees good posture while climbing. • 1:00 - Rest Cool down: 1.5mi.

42:00

Today should not be a brutal workout. There is only a structure to this session to prevent bordedom during cross training :). Get a 5-15min warm up in. Then, go straight into 4min fartlek on the bike with 1min breaks in between. Finish when you're near the allotted time, but leave enough for an easy cool down.

6.86 mi-6.99 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: 3.0mi Workout: 5x • 3:00 - Shoot for your goal race pace for 3 minutes! • 1:00 - Rest Cool down: 1.5mi.

5.0 mi • 35:00

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

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!

5.0 mi • 35:00

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