FULL DISTANCE RUN SPEED BOOST [8WK]
ABILITY: AGE GROUP (HIGH PLACING AG WAVE) TRAINING METRIC: HR | PACE / RPE
YOU
A specific IM RUN speed boost suitable for those athletes at the sharp end of their AG who are looking for marginal and sustainable run gains and top 20 positions. Your competitors judge you as 'fast' and you'll be a seasoned IM / marathoner and/or a very fast 70.3 / half marathon runner moving up a distance. Able to qualify for European or World Champs. Currently uninjured
CONTENT
Three structured runs a week, focussing on IM specific AGE GROUP 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 70%+. Translate your race time here. You're probably already running 4+ hours a week. if you score higher or you want slightly more intensity and volume, download PODIUM ability 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 desired training adaptations - we may use RPE or pace for shorter intervals. Most watches can 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
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