70.3 / PTO RUN SPEED BOOST [8WK]
ABILITY: AGE GROUP SUB 1:45 RUN LEG TRAINING METRIC: HR | PACE / RPE
YOU
Triathlete, recognised as fast, top of the AG run leg results, and has qualified or could qualify for Nationals, European or World Championships. You might be as equally fast over Olympic or IM distance and moving to 70.3
CONTENT
Three structured runs to fit in with other discipline committments. The week starts with 70.3-specific speed work requiring self control and restraint appropriate for 70.3 racing at your level. Midweek has cross threshold sessions to improve holding speed. Weekends feature longer easier runs combined with globally benchmarked 70.3 AGE GROUP ability pacing surges and speed intervals to build race specificity and pacing judgement. We've included additional optional bike run-off sessions to work as a brick
View Boost structure
Run test to set training zones included with pace calculators and full instructions
All subsequent workouts post run test have built in progression, they get harder as you get more race fit. You always work to the precise effort that triggers training adaptations
WHO’S IT FOR?
Someone who recognises themself from the first paragraph and running 3+ hours weekly. You're currently uninjured or managing issues smartly. You probably have an age graded run time percentage of 75%+. Translate your race time here. Lower score, slightly less volume, consider ATHLETE ability, higher score, slightly more volume then download a PODIUM ability boost
View all 70.3 / PTO run boosts here
View all race distance run boosts here
PROVEN
All programmes and plans feature fully detailed science-based workouts, personalised to you and progressive. Proven over 20 years of racing and coaching - as used by Lovetri Swimwerkx athletes achieving PBs, Club, Home Nation and World / European championships honours
EQUIPMENT
A smart watch to record and monitor threshold HR, distance, time, and pace. Our HR run approach calls for running to percentages of run threshold, delivering desired training adaptations. We may use RPE or pace for shorter intervals. When used, HR or pace intensities show for the session or interval, meaning you’re always running smart. Most watches can also download the structured session directly from Training Peaks. These sessions build on science and experience to ensure faster outcomes
TERRAIN
Any flat terrain. Speedwork preferably track. Weekends are steadier pace race specific intervals
PLAN TIMING
Any time, as an alternate to a longer slower block, or to add interest and zip to your training. Ideal to provide race specificity in the last months before an 'A' race
BONUS
You get free 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