LONG DISTANCE RUNmodular | [16WK]
ABILITY: AGE GROUP
TRAINING METRIC: Threshold HR % / PACE
THIS PLAN
This 16 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
'Age Group' means you have good pace off the bike and are very competitive, recognised as 'fast'. Certainly in the top 15% or so of your IM AG run wave splits or equally relatively fast in 70.3 and moving up to IM. You want to do well in your 'A' race, qualify for AG Kailua-Kona or European Champs or already have. 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
Between 3:15 to 3:35 approx (4:36 to 5:06 per k / 7:25 to 8:13 per mi)
Female
Between 3:20 to 3:45 approx (4:44 to 5:20 / 7:37 to 8:35 per mi)
View other ability and duration plans 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. 16 weeks to go so you must be already capable of 15-21K runs. Weekday focus is IM appropriate speedwork and intervals with weekends reserved for easier runs interspersed with race efforts that are benchmarked to global IM AG-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 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 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