FULL DISTANCE RUN SPEED BOOST [8WK]

ABILITY: PODIUM (TOP 10 AG WAVE)   TRAINING METRIC: HR | PACE / RPE

YOU

A specific IM RUN speed boost suitable for those confident fast and fit athletes at the very top of their long-distance running game. You'll be a seasoned IM / marathoner and/or a very fast 70.3 / half marathon runner looking to or expecting to be top 5 / podium in IM AG or better at qualifier races, Kona, Nice or Norseman. Currently uninjured

CONTENT

Three structured runs a week, focussing on IM specific PODIUM speed, power and resilience. The week begins with speedwork requiring restraint and self control to hit paces appropriate to IM racing, midweek has cross threshold sessions to build the engine. Weekends are longer IM race effort runs combining endurance, surging and speed intervals whose specificity builds confidence and familiarity at race effort, building resilience and pacing judgement. Optional bike run offs are included. Week one run tests reset your effort / pace benchmarks. Subsequent sessions then calibrate to your results, precisely showing the intensity required for the session. No more guesswork

View Boost structure

All benchmark zone and ‘magic mile’ setting tests included, pace calculators, full video or guide assistance

WHO’S IT FOR?

Suitable for athletes at (age adjusted equivalent) >75% and probably already running 3-5 times a week for around 5+ hours. If your not at the front of your AG then download an Age Group (AG) run boost whose workouts are slightly less intense HR demands wise. We don't do an ATHLETE speed boost

PLAN TIMING

Ideally in the middle of your training for IM to add speed and judgement to your endurance running. Also ideal to provide race specificity in the last couple of months before an 'A' race when combined with your own long easy runs

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, meaning you’re always running smart to deliver the desired training adaptations - we may use RPE or pace for shorter intervals. 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, speedwork flat - track preferable as it's easier on the body

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. Built with the same care and attention to detail and 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's Swimwerkx athletes achieving PBs, Club, Home Nation and World / European championships honours.

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