MIDDLE DISTANCE RUNmodular | [20WK]
ABILITY: AGE GROUP
TRAINING METRIC: Threshold HR % / PACE
THIS PLAN
This 20 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
'Age Group' means you are competitive with good run pace, recognised as 'fast'. You finish first 3-15 or better in your 70.3 AG run or you're as relatively fast over Olympic / IM distances. You can qualify for AG World/European/National Champs or have done already. See how your run times translate to the age graded run splits guide below. Factor in your age via the link in Sample Week 'welcome' further down
Open / Male
FLAT 21K run between 1:28 to 1:40 (4:11 to 4:46 per K | 6:44 to 7:40 per mile)
Female
FLAT 21K run between 1:40 to 1:53 (4:46 to 5:23 per K | 7:40 to 8:40 per mile)
View other ability plans here. Open them to view guide paces
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. 20 weeks allows for a 4 week build of intensity and volume to acclimate to the race specific block. Then 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 AG ability. Combine this run module 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
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