LONG DISTANCE RUNmodular | [20WK]
ABILITY: PODIUM
TRAINING METRIC: Threshold HR % / PACE
THIS PLAN
This 20 WEEK plan is the run only module for Long distance | IM 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're challenging for AG wins /overall placings. You're seriously competitive. You race from the front off the bike and are regarded by peers as a serious threat on the run. You've already qualified for AG Kailua-Kona or European Champs or could do. Age graded splits below look fast? Factor in your age via the link in Sample Week 'welcome' to see how your run times translate to this guide range
Open / Male
Between 2:50 and 3:15 approx (4:02 to 4:37 per k / 6:29 to 7:26 per mi)
Female
Between 3:00 and 3:30 approx (4:16 to 4:59 per k / 6:52 to 8:01 per ml)
View other ability plans and run splits here
CONTENT
Av 50-60K 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 week plans incorporate a volume and intensity build that flows into the race specific 16 week block. Weekday focus is IM appropriate speedwork and intervals. Weekends feature longer easier runs mixed with race efforts benchmarked to global IM PODIUM-ability athletes. 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 are the most challenging at this PODIUM level, but are still based on your personal test results. 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 IM 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