70.3 / PTO RUN SPEED BOOST [8WK]

ABILITY: EXPERIENCED ATHLETE 2:00+ RUN LEG   TRAINING METRIC: THRESHOLD HR | PACE / RPE

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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 70%+. Translate your race time here. Higher score? You'll need to download a higher intensity / volume AGE GROUP or PODIUM 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!

View all swim bike run boosts here