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.

10.0 mi • 1:15:00

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

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 :)

10.25 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!

6.48 mi

Begin by running the warm up and following along with any videos attached to this session. 800M (or Half Mile) Repeats are a great session for just about any runner and any goal event. They'll help get acclimated to track workouts for more work later and build your base speed! 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: 7x • 0.5mi. - 800m - Break down goal race pace into 200m intervals. Shoot for 20% slower than that. • 2:00 - Rest Cool down: 1.5mi.

10.0 mi • 1:15:00

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

7.0 mi

Begin by running the warm up and following along with any videos attached to this session. When ready, start the time trial. Time Trials help check in with where your max effort gets you at this point in the training. Don't worry if the result is not where you'd like! There's plenty of training left. 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: • 4.0mi. - Time trial is close to all out effort! Cool down: 1.5mi.