10K RUN BOOST | ELITE SPEED / RUN SPEED LT [8WK]
ABILITY: INTERMEDIATE + | ADVANCED TRAINING METRIC: PACE | RPE
YOU
Seeking faster 10K run times, PB/PRs. Want to hold a faster pace for longer and improve your threshold performance over improving pure top end speed. You're fit and uninjured and have access to track or flat terrain. A taxing elite speedwork session doesn't faze you. You're happy doing at least 2 of the 3 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
CONTENT
All training zone setting tests included, + pace calculators with full video or PDF assistance
3 structured runs a week, (1 speed) focussing on 1 elite track personalised-to-you pure speed session early in the week, another challenging cross threshold session 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 to advanced - preferably injury free with no speed-related chronic issues. This speed single means you're running one fast session a week. If a boost is marked ‘elite’ then it’s trackwork is 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 want two pure speed session then select a speed double 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
You get free lifetime access to a bonus library of S&C, bodyweight, and plyometric sessions. Also included are pace tables and warmups / cool downs / run related yoga plus relevant training and racing insight
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!
All swim bike run boosts here
Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans
Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]
- Ironman certified
- BTF Level II Diploma
- Training Peaks LII
- Wattbike Power Trained
We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.
lovetri.com|swimwerkx.com