Tread water in a deeper end of the pool, lake or body of water. Keep the effort relaxed and take any necessary breaks throughout. To make things harder and more interesting, lift your arms straight up and out of the water for 30second intervals and only use your legs.

5.36 mi-6.23 mi

8 | 8 | False Warm Up: 1.5 mi. • 22:00 - Run up hill hard, near max effort. Walk or easy jog back down. Cool Down: 1.0 mi.

6.23 mi • 51:55

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. As always make sure to watch any videos for tips from our Boost pro runners!

10:00

Follow any attached videos and the routines for injury prevention and general strength. These exercises are crucial for improving your form and staying healthy while continuing to run day in and day out! | 2

5.36 mi-6.23 mi

8 | 8 | False Warm Up: 1.5 mi. • 16:00 @ 5:55/mi average pace Cool Down: 1.0 mi.

10:00

Follow any attached videos and the routines for injury prevention and general strength. These exercises are crucial for improving your form and staying healthy while continuing to run day in and day out! | 1

6.23 mi • 51:55

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. As always make sure to watch any videos for tips from our Boost pro runners!