THIS PLAN

This 16 WEEK plan is the run only module for Sprint distance multisport 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 are a good runner consistently improving personal bests. Faster than many in the run leg. With great bike and/or swim ability you may qualify for country representation. 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

Targeting a flat 5K run between 22-25min (Around 4:24 to 5:00 per K | 7:05 to 8:04 per mile)

Female

Targeting a flat 5K run between 23-26min (Around 4:36 to 5:12 per K | 7:25 to 8:22 per mile)

View other ability and duration plans here

CONTENT

Av 3 race-focussed hours over 3 workouts/week

Fresh, different, race-proven and current. Many sessions pro derived. We follow strong -before-long, and fast-before-far principles. 16 weeks to go; you must have a great base and some speed already. You start race-specific training immediately, with challenging weekday VO2 max speedwork and threshold building runs. Weekends blend easier endurance running with race pacing. Plan includes run tests, race 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

PERSONALISED & PROVEN

You get a race-proven format that's powered 100's of multisporters to surpass their race-day goals. Speedwork, distances and race pace interval durations/rests are anchored to your test results, and reflect global ATHLETE ability Sprint run performance standards. 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 minutes and seconds, 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