RUN PURE SPEED TRACK BOOST PACE [LONG RUN WEEKEND] 6 weeks

Average Weekly Training Hours 03:07
Training Load By Week
Average Weekly Training Hours 03:07
Training Load By Week

Sport: Run
Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: Track| Pure Speed

Suitable for: Age Group | Performance | Elite Track Work

You will be a long-term athlete, experienced and proficient in your sport and used to training regularly but maybe with little structure or accountability or who may have plateaued within their club environment. This programme is suitable for an athlete at the top of their game wanting marginal improvements that make a real difference or an athlete wanting to take the next step up to being one of the top performing in their sport.

These performance programmes and their data driven rationale and integral fitness ramp rates will ensure you can become the best you can be with many protocols taken from the UK’s high-performance centres.

You MUST use the appropriate warm ups, activations and warm downs, and preferably run no junk miles whilst on this programme. You'll need to know your track paces especially your 800m times.
What you get:

• Video introduction and Welcome
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks
• Free Run Technique Video Library on YouTube
• ALL sessions based on YOUR fitness, pace, heart rate or power metrics
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training

Racestronger.com Ethos:
All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the Lovetri |Swimwerkx team and hundreds of athletes worldwide. The library features full multi-discipline programmes and ‘boost’ programmes, allowing you to focus on your favourite sport or the one you want to improve the most. You’ll find a programme to suit at www.racestronger.com that allows you to mix metric train, with power and heart rate, or train using your preferred effort measurement method. Why not buy a plan and take advantage of our tailoring offer, meaning we can swap around for a small fee the types of sessions if required to make it perfect for you!

Sample Day 5
0:45:00
Best Body Weight Glute

Print, save and do!

For some video instruction simply click on the following, incorporate into your routine especially during the September to March period

https://www.youtube.com/watch?v=blVmPUbM58A&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=1

Hip Piriformis (deep hip muscles)

https://www.youtube.com/watch?v=7Os4uekJwK8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=2

https://www.youtube.com/watch?v=8xnS3iQXIK8&index=4&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Hip Glute Med (support the stance and assist a strong run0

https://www.youtube.com/watch?v=5-SoCqdR1x8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=3

https://www.youtube.com/watch?v=77pqj9sMg38&index=7&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Runner Touch (good all around glutes)

https://www.youtube.com/watch?v=GlxhKbAob54&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=8

Hot Salsa, lunge. Glutes Hamstrings

Sample Day 7
1:15:00
9.07mi
85TSS
Run - Half Stacker

Half Marathon Stacker
 
Stacker workouts are usually very short and intense repeats that consistently build up greater levels of metabolic fatigue. This half marathon stamina stacker workouts uses the same philosophy with longer and slower repeats to improve your lactate threshold and speed endurance.
 
Description: 8 miles or 14.4K alternating goal half marathon pace and 10K pace
 
Pace: Alternate between .5 miles or 800 meters at goal half marathon pace and .5 miles or 800 meters at 10K pace

Sample Day 9
0:45:00
5.87mi
1200m Repeats

4x 1200m at 800 track pb time + 5% [slower]

to improve lactic threshold and teach you to function for longer periods - helps when there is a number of heats before the final

Sample Day 11
0:45:00
3.63mi
300m Repeats

4 x 300m at 800 track pb time -5% [faster]

to improve leg speed and the ability to pick 'it up' in a race

Sample Day 12
0:45:00
Best Body Weight Glute

Print, save and do!

For some video instruction simply click on the following, incorporate into your routine especially during the September to March period

https://www.youtube.com/watch?v=blVmPUbM58A&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=1

Hip Piriformis (deep hip muscles)

https://www.youtube.com/watch?v=7Os4uekJwK8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=2

https://www.youtube.com/watch?v=8xnS3iQXIK8&index=4&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Hip Glute Med (support the stance and assist a strong run0

https://www.youtube.com/watch?v=5-SoCqdR1x8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=3

https://www.youtube.com/watch?v=77pqj9sMg38&index=7&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Runner Touch (good all around glutes)

https://www.youtube.com/watch?v=GlxhKbAob54&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=8

Hot Salsa, lunge. Glutes Hamstrings

Sample Day 13
0:50:00
56.7TSS
Run - Explosive Hill Repeats

Find a small hill, 5-7% incline. Warm up thoroughly, run 10 mins to venue, alternate run E with 30secs strides x 5. 3 x 30 second sprints in last 5 minutes
12 x 30 seconds max sprints up hill, jog down. Complete recovery, pulse below 80bpm....focus on driving hands, heel pick up, run tall.
jog back and or extended hamstring warm down (track one), quad stretch, and prone calf (forget the plank)

Sample Day 14
1:20:00
8.2mi
65TSS
Run - K Repeats Pacing Long

Run 12 x 1k repeats starting each interval on your goal pace split time for each K. Run on feel. 

Don't look at your watch, set it for 1K or run between 1k markers or track.  See how close you can get to target pace you've set for this 1k

You go faster, then that's your rest time, you go slower, you don't get a rest.

Paul Gardner
|
Lovetri | Swimwerkx Race Team

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