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JUST ANNOUNCED!

The Trackster Ultimate Summer Running Camp!

Join us July 23-29 in Fort Collins, CO for the best training experience ever!

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Training Plan

emmett's Boost Plan

• 32 sessions scheduled so far

• 0 videos & files

• 0 athletes already joined


Plan Owner

Trackster

0 teams • 35 followers • 5 following


Description

None


Price

Click To Join Plan $ 12.00

Promo code

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7 Day preview

  • Sun 09/26 • Long run

    5.42 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 • Strength + Recovery

    3.33 mi • 28:20

    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

  • Fri 09/24 • 2x1 Mile Tempo

    6.49 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: 2.0mi Workout: 2x ( • 1.0mi. - Aim for about 85% of goal race pace & keep controlled • 4:00 - Rest 4x • 0.12mi. - Some controlled sprint type reps after the time trial • 1:00 - Rest ) Cool down: 1.5mi.

  • Thu 09/23 • cycle recovery

    40:48

    Do a straight up, continous session as if it were a recovery day for running. Should not be brutal or too difficult at all - just get the heart rate elevated and work some different muscles than running.

  • Wed 09/22 • 800M Repeats

    5.99 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: 2.0mi Workout: 5x • 0.5mi. - To determine pace: break down goal race pace into 800m intervals. Shoot for 20% slower than that. • 2:00 - Rest Cool down: 1.5mi.

  • Tue 09/21 • 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 09/20 • Strength + Recovery

    3.0 mi • 25:30

    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