THIS PLAN

This 16 WEEK plan is the run only module for Middle distance | 70.3 | PTO athletes. It combines perfectly with racestronger®CUSTOM swim and/or bike plan modules whose individual ability you choose to create a bespoke programme that trains to your individual strengths in each discipline. See 'Custom Modular'

ABILITY

'PODIUM' ability means you expect to be at the very front of your AG run wave if not on the podium, and you may even figure in overall race results. You race hard from the front and are regarded by peers as a threat on the run and one to beat. Use this description primarily to inform this plan's suitability for you. Translate and compare your run times with the age graded guide range below. Input your age here

Open / Male

21K FLAT run approx 1:20 to 1:28 or less (3:50 to 4:11 per K | 6:10 to 6:44 per mile)

Female

21K FLAT run approx 1:35 to 1:40 or less (4:32 to 4:46 per K | 7:18 to 7:40 per mile)

View other ability and duration plans here

CONTENT

Av 3.5+ hrs over 3 workouts/week

Fresh, different, highly rated and current. Many sessions pro derived. We follow strong-before-long, and fast-before-far principles. 16 weeks to race day demands great base fitness and some speed already in place. Weekday focus is 70.3 appropriate speedwork and intervals with weekends reserved for easier runs interspersed with race efforts that are benchmarked to global 70.3 athletes of PODIUM ability. Combine this run plan with our bike module to auto-create bike run offs and bike run bricks. Includes training zones set up, run sims, one week taper and flexible race week download schedule. Full S&C and free access to the world's most comprehensive racing and training content

PERSONALISED & PROVEN

RUNmodular plans offer a race-proven format that has powered 100's of multisporters to surpass their race-day goals. Speedwork, distances and race pace interval durations / rests get more challenging as plan ability rises through ATHLETE to PODIUM. All workouts have built in progression challenge meaning they get tougher the more race fit you get

CUSTOM MODULAR

You’re probably not equally strong across all multisport disciplines. Most one-ability plans don't adjust for this - you crush some workouts, others are a struggle. Asymmetric training across disciplines means lost performance gains. For you, the uncommon athlete chasing elusive 70.3 minutes, it's time to train different!

racestronger®CUSTOM single-discipline modules allow you to finesse each of your individual disciplines by ability level intensity and training metric and combine into one-fit-for-purpose plan. They integrate together seamlessly to create a perfectly weighted 'no compromise' endurance training programme designed by you, for you. Create yours here

View everything on TrainingPeaks® here

BONUS

FREE for life access to the world's most comprehensive multisport training and racing resource ft 200+ downloads to keep

TIMING

Download to MONDAY of your training's start week. This ensures integration with other racestronger®CUSTOM swim / bike disciplines