FULL DISTANCE RUN SPEED BOOST [8WK]

ABILITY: PODIUM (TOP 10 AG WAVE)   TRAINING METRIC: HR | PACE / RPE

YOU

A specific IM RUN speed boost suitable for those confident, fast and fit athletes at the very top of their long-distance running game. You'll be a seasoned, uninjured IM / marathoner or a very fast 70.3 / half marathon runner moving up a distance. Able to qualify for European or World Champs, you'll be near the top of your AG results if not on the podium

CONTENT

Three structured runs a week, focussing on IM specific PODIUM speed, power and resilience. Early week speedwork requires restraint and self control to hit IM appropriate paces - midweek has cross threshold sessions to build the engine. Weekends offer longer endurance runs combining easy running with race pace efforts and surging whose specificity builds confidence, familiarity and pacing judgement. Optional bike run offs are included. Week one run tests set your training zones. All workouts are precisely calibrated to your results showing the intensity required for each session

View Boost structure

Training zone and ‘magic mile’ tests included plus pace calculators, and video guides / PDFs

WHO’S IT FOR?

Someone who recognises themself from the first paragraph. You probably have an age graded run time percentage of 75%+. Translate your race time here. You're probably already running 4+ hours a week. if you score lower or you want slightly less intensity and volume, download an Age Group run boost. We don't do an ATHLETE ability run speed boost

View all IM / FULL DISTANCE TRI 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's 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, meaning you’re always running smart to deliver the desired training adaptations - we may use RPE or pace for shorter intervals. 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, speedwork flat - track preferable as it's easier on the body

PLAN TIMING

Ideally in the middle of your training for IM to add speed and judgement to your endurance running. Also ideal to provide race specificity in the last couple of months before an 'A' race when combined with your own long easy runs

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!

All swim bike run boosts here