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Training Plan

emmett's Boost Plan

• 33 sessions scheduled so far

• 0 videos & files

• 0 athletes already joined


Plan Owner

Trackster

0 teams • 36 followers • 5 following


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Price

Click To Join Plan $ 12.00

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7 Day preview

  • Sun 09/26 • Long run

    10.8 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 09/25 • 1K Ladder Intervals

    7.73 mi

    Begin by running the warm up and following along with any videos attached to this session. This should be a challenging workout but will pay dividends on race day if you can get through it! 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: • 0.12mi. - 200m - Shoot for goal race pace throughout - slightly faster on the 200m reps. Focus on the 1K in the middle! • 0:30 - Rest • 0.25mi. - 400m • 0:30 - Rest • 0.5mi. - 800m • 0:30 - Rest • 0.62mi. - 1000m • 0:30 - Rest • 0.5mi. - 800m • 0:30 - Rest • 0.25mi. - 400m • 0:30 - Rest • 0.12mi. - 200m • 0:30 - Rest • 0.25mi. - 400m • 0:30 - Rest • 0.12mi. - 200m • 0:30 - Rest Cool down: 2.0mi.

  • Fri 09/24 • Strength + Recovery

    6.0 mi • 42:00

    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

  • Thu 09/23 • More Hills

    9.5 mi-9.62 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: 2.0mi.

  • Wed 09/22 • 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 09/21 • 4 Mile Time Trial

    8.5 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: 3.0mi Workout: • 4.0mi. - Time trial is close to all out effort! Cool down: 1.5mi.

  • Mon 09/20 • Recovery

    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