OMULTISPORT OLYMPIC RUN BOOST | SPEED DOUBLE (BB / SPEED MIX) [8WK]
ABILITY: AGE GROUP | PODIUM TRAINING METRIC: HR | PACE | RPE
YOU
Seeking faster average speed over the 10K run leg, plus reserves of top-end speed for sprinting, overtaking and injections of pace. Very fit, uninjured and have access to track or flat terrain. Happy doing at least 2 of the 3 speed sessions in this boost. Recent or current group speed work or on your own and want to get that edge to your running
CONTENT
3 structured runs a week, (2 speed). 1 personalised-to-you 'Brownlee Brothers' speed session early in the week, a challenging controlled-speed session using a variety of 800 to 3K paces midweek, and to finish, weekend endurance runs that include hard intervals, alternating one week flat, one week hill. This improves your pacing and builds run strength. Optional bike run offs included too
View Boost structure
All benchmark zone setting tests included, pace calculators, full video or guide assistance
WHO'S IT FOR?
Best suited to good AG or Podium level ability triathletes or well-conditioned lifetime-long runners with no speedwork related chronic issues. This boost contains double speed sessions, if unsure about doubling up then select a single speed boost more suitable for those unaccustomed to a jump in quality speed work and the required resilience required
View all multisport olympic run boosts here
View all race distance run boosts here
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
EQUIPMENT
A smart watch to record and monitor HR, distance, time, and pace. Slower runs use HR %ages to deliver desired training adaptations - we use RPE or pace for faster speedwork. Most watches can download structured sessions directly from Training Peaks
TERRAIN
Any, preferably speedwork on track as it's easier on the body. You can run weekends on trail or road, access to a hill alternate weekends (6-8% is ideal) is preferable but any gradient will be fine
PLAN TIMING
Any time as a break from unstructured running, transitioning into race season or when you want to put zip into your run. Also ideal to provide race specificity in the last couple of months before an 'A' race
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
You get exactly what we give our one-to-one coached athletes; complete programmes that deliver results. Built with the same care and attention to detail you'd expect, they are the very best we can design and include explainers and video links where required. You keep the programme and can reuse as much as you want. No jargon, plain simple English, and everything you need IN the plan. Train Different!
View all swim bike run boosts here
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