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

ATHLETE means you're an 'experienced' multisporter who enjoys competition and setting PBs / PRs on a regular basis, always looking for small gains. This may be your first IM or you're looking to improve this time out. If you can run the times below you'll probably finish in the top third or better of your AG run wave . Guide your plan ability choice using the description above. Translate and compare your run times with the guide below. Input your age here

Open / Male

Between 3:35 and 4:15 approx (5:06 to 6:03 per k / 8:13 to 9:45 per mi)

Female

Between 3:45 and 4:30 approx (5:20 to 6:24 / 8:35 to 10:18 per mi)

View other ability plans here. Open to view their guide paces

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 ATHLETE-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 appropriate to your chosen 'ATHLETE' level ability. 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 TUESDAY of your training's start week. This ensures integration with other racestronger®CUSTOM swim / bike disciplines