THIS PLAN

This 24 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

'ATHLETE' means you're an 'experienced' multisporter who enjoys competition and setting PBs / PRs on a regular basis, always looking to improve. Top third or better in your AG run leg finishers. If you have a very strong bike and swim you may qualify for country representation. 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 1:40 to 1:55+ (4:44 to 5:27 per K | 7:38 to 8:46 per mile)

Female

FLAT 21K run between 1:53 to 1:58+ (5:21 to 5:36 | 8:37 to 9:00 per mile)

Faster? 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. 24 week plans offer a 8 week ramps, gradually building training acclimation, volume and intensity. Weekday focus is then 70.3 appropriate speedwork and intervals, Weekends feature easier runs interspersed with race efforts benchmarked to global 70.3 athletes of ATHLETE ability. Combine this plan with our bike module to auto-create bike run offs and bricks. Plan includes training zone set up and race 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 from 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