THIS PLAN

This 16 WEEK plan is the run only module for Olympic distance multisport athletes. It combines perfectly with racestronger®CUSTOM bike and/or swim plan modules of any ability to create a bespoke programme that trains to your individual strengths in each discipline. See 'Modular Plans' explanation below. View all combinations here!

ABILITY

'Age Group' ability means you have a good turn of speed and are very competitive, recognised as 'fast'. Regularly finishing top 5-10% or better in your AG run wave. It's likely that you can qualify for AG World/European/National Champs or have already. If this is you, then this plan is for you. Times below are a guide only

Open / Male

Targeting an age graded flat 10K run between 38-44min

(Around 3:48 to 4:24 per K | 6:08 to 7:06 per mile)

Female

Targeting an age graded flat 10K run between 41-46min

(Around 4:06 to 4:36 per K | 6:37 to 7:25 per mile)

See full ability description and age grading link below in sample week 'welcome'

Not sure of ability? View experienced ATHLETE and PODIUM run splits here! Open those titled plans to view times

PERSONALISED

All RUNmodular plans follow a race-proven format based on your own endurance run test results in week one. The higher ability the plan, the more challenging the speedwork and race pace interval durations / rests. All TrainingPeaks workouts have built in progression challenge meaning that workouts keep pace with your improving fitness, thresholds and times

CONTENT

Fresh, different, race-proven and current. Many sessions taken from the pro field. We follow strong -before-long, and fast-before-far principles. With just 16 weeks to race day we assume great base fitness and speed already in place. You'll start race-specific training immediately, with challenging high performance centre speedwork and threshold building runs during the week. Weekends blend easier endurance running with race pacing. Plan includes run simulations, bike run offs, 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

TIMING

Download this run module to MONDAY of the week you want your training to start. This will ensure that your run training integrates with other discipline modules you download from racestronger®

SWAPS

If the ability you select isn't right we're happy to swap for one that is. Just get in touch via email at racestronger

MODULAR PLANS

Multisport athletes are rarely equally strong across swim, bike and run yet most plans only offer one-ability choices. Train different with racestronger®CUSTOM modular plans! You can for each discipline, choose both your ability level and the training metric you want to use for that discipline to create a perfectly weighted 'no-compromise' multisport training plan. It's the end of one size fits all. Want just one or two disciplines? That's the beauty of racestronger®CUSTOM

Quickly explore over 5000 variations including single discipline speed boosts here! or search TrainingPeaks for 'racestrongerCUSTOM' modular plans to combine