racestronger® | 🏃🏃70.3 / PTO RUN SPEED BOOST: PODIUM [8WK]
racestronger® | 🏃🏃70.3 / PTO RUN SPEED BOOST: PODIUM [8WK]
Length
8 Weeks
Plan Description
70.3 / PTO RUN SPEED BOOST [8WK]
ABILITY: PODIUM SUB 1:30 RUN LEG TRAINING METRIC: HR | PACE / RPE
YOU
Triathlete, already at the top of your game, leading 70.3 AG and or regular podium athlete. or equally fast over Olympic / IM distances and racing 70.3. You definitely want PB/PRs. You want to feel good, avoid injury and run faster
CONTENT
Three structured runs to fit in with other training. Each week starts with 70.3 specific speed work requiring self control and restraint appropriate for 70.3 racing. Midweek has cross threshold sessions to improve holding speed. Weekends contain longer 70.3 specific podium ability paced workouts combining endurance, surging and speed intervals to build specificity, building strength and resilience. We've included additional optional bike run-off sessions to work as a brick
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 effort / pace required to trigger training adaptations
WHO’S IT FOR?
Athletes targeting a wave leading or top of race 21K run leg - probable (age adjusted equivalent ) 75% upwards performance. Good endurance base running 3 times+ a week, uninjured, able to run 18-21K in one go. Will also suit those targeting PTO T100 distances
Download an AGE GROUP boost if you're slower and an ATHLETE one if you're a lot slower
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
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
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
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
00:13:00 | 00:30:00 |
|
Day Off
x1
|
00:01:00 | 00:02:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:13:00 | 00:30:00 | |
|
|
00:01:00 | 00:02:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.