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Training Plan

Ryan's Boost Plan

• 32 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

  • Tue 08/31 • 3 Mile Tempo

    7.5 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: • 3.0mi. - Aim for about 85% of goal race pace & keep controlled Cool down: 1.5mi.

  • Mon 08/30 • Strength + Recovery

    9.0 mi • 1:01:30

    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

  • Sun 08/29 • Long run

    11.0 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 08/28 • 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 08/27 • 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 :)

  • Thu 08/26 • 5x3 Fartlek

    5.36 mi-5.61 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: 1.5mi Workout: 5x • 3:00 - Shoot for your goal race pace for 3 minutes! • 1:00 - Rest Cool down: 1.5mi.

  • Wed 08/25 • Recovery

    9.0 mi • 1:01:30

    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