YOU

Seeking faster average speed over the 5K 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

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

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

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. They are built with the same care and attention to detail and are the very best we can design. We won't offer paid access to other workouts, make you visit websites for explainers, ask you to join a club or 'team', connect you with 'associate' coaches working under an umbrella brand or constantly email you about coaching and buying your next plan. No jargon, plain simple English, and everything you need IN the plan. Train Different!

PROVEN