SPRINT DISTANCE RUN MODULAR [16WK]
ABILITY: PODIUM
TRAINING METRIC: Threshold HR % / PACE
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
'Podium' One of the fastest in your AG run leg and usually expect to podium. You race hard from the front and are regarded by peers as a threat on the run and the one to beat. You can qualify for World/European/National champs or have already done so. 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 16-sub 19min (Around 3:12 to 3:48 per K | 5:09 to 6:08 per mile)
Female
Targeting a flat 5K run between 18-19:30min (Around 3:36 to 3:54 per K | 5:48 to 6:17 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 track inspired speedwork and cross threshold work. 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 PODIUM 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
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