YOU

You're seeking faster average speed over 10K, plus reserves of top-end speed for sprinting, overtaking and injections of pace. You're very fit and uninjured at the moment and have access to track or flat terrain. You can commit to doing at least 2 of the 3 weekly run sessions in this boost. You've been doing some group speed work or your own sessions but want some structure to get those marginal gains. Your 10K performance just needs that extra little push

CONTENT

All training zone setting tests included, + pace calculators with full video or PDF assistance

3 structured runs a week, (2 speed) focussing on 1 personalised-to-you pure speed session early in the week, another challenging controlled multi-pace session using a variety of paces from 800 to 3K midweek, and at weekends alternating easy run- hard hill intervals / easy run - hard flat intervals improving your judgement of pace whilst adding run strength

View 'boost' training structure video here

WHO’S IT FOR?

Best suited to good well conditioned lifetime-long runners at intermediate level and above - preferably injury free with no speed-related chronic issues. This speed double means you're running two fast sessions a week. If a boost is marked ‘elite’ then it’s especially demanding as it includes adapted Commonwealth Games middle distance speed workouts and should only really be taken on by experienced, competitive and confident runners. If you only want one weekly pure speed session then select a speed single boost.

View all 10K run boosts here
View all race distance run boosts here

PROVEN

All programmes and plans feature fully detailed science based workouts, progressive and personalised to you. Proven over 20 years of racing and coaching - as used by Lovetri Swimwerkx runners achieving PBs, club records, interclub and x-country wins, and elite meet invites

EQUIPMENT

A smart watch to record and monitor HR, distance, time, and pace. Slower runs use HR %ages to deliver desired training adaptations - we use RPE or pace for faster speedwork. Most watches can download structured sessions directly from Training Peaks

TERRAIN

Track (easier on the body) or road. You can run weekends on trail or road. Access to a hill alternate weekends is preferable but any gradient works

PLAN TIMING

Any time as a break from unstructured running, transitioning into race season or when you want to put zip into your run. Perfect to provide race specificity before your 'A' race

BONUS

Free lifetime access to the worlds' best swim, bike and run endurance training and racing resource, with over 250 downloads, updated regularly. Plus alternate multi-discipline workouts and full S&C

PROMISE

You get exactly what we give our one-to-one coached athletes; complete programmes that deliver results. Built with the same care and attention to detail you'd expect, they are the very best we can design and include explainers and video links where required. You keep the programme and can reuse as much as you want. No jargon, plain simple English, and everything you need IN the plan. Train Different!