70.3 / PTO RUN SPEED BOOST [8WK]

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

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All benchmark zone setting tests included, pace calculators, full video or guide assistance

Week one run effort testing resets your pacing benchmarks. Subsequent sessions calibrate to your results, precisely showing the intensity required to trigger training adaptations. No more guesswork

WHO’S IT FOR?

Athletes targeting a comfortable and achievable 21K run leg - probable (age adjusted equivalent ) 50-65% performance. Good endurance base running 3 times+ a week, uninjured, able to run 15K in one go. Will also suit those targeting PTO T100 distances

Download an AG boost if you're faster, and a PODIUM one if you're a lot faster

PLAN TIMING

Any time, as an alternate to a longer slower block, or to add interest and zip to your training. Also ideal to provide race specificity in the last couple of months before an 'A' race

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, which delivers 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, preferably track for speedwork as it's easier on the body. Weekends are race specific efforts ideally on race day terrain

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

For less than $1 a day, you get exactly what we give our one-to-one coached athletes; complete programmes that deliver results. They are built with the same care and attention to detail and are the very best we can design. We won't offer paid access to other workouts, make you visit websites for explainers, ask you to join a club or 'team', connect you with 'associate' coaches working under an umbrella brand or constantly email you about coaching and buying your next plan. No jargon, plain simple English, and everything you need IN the plan. Train Different!

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.

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