Increase running fitness

The basic route to running faster is fairly simple. Build your mileage -- primarily through frequent steady running, e.g., 5-7 days/week -- and be as light as possible if you're not there already. If the 9:30/mile feels like a jog, then you could step up the pace a bit on some of the runs.

This series of articles from Slowtwitch is excellent. The BarryP 1-2-3 plan is really elegant in its simplicity, but incorporates many good features. 

Listen to the advice above.

X = (weekly mileage)/10

I use treadmill in the winter for two reasons.  One is to get some fast running in -- I find it easier to go faster when warmer.  Could be an age thing.  Another is to avoid running in dark.  Depending how much treadmill running you do, need to be careful when transitioning to more road running, which is more abusive to your legs than treadmill.

I'm currently running 20 miles/week, so I should be easy about to do the workout at least 5 days/week. 

So, 3 runs 2.0 miles, 2 runs 4.0 miles, 1 run 6 miles. 

So I fully understand, all the workouts are easy paced and I should feel pretty good at the end of each, since the 2.0 mile is so much shorter my pace should be faster for the short runs than the longer run?

5-10% increase in distance/week ?

Thanks again for all the advice everyone.

How does the 1-2-3 running schedule match up with the training plans here on BT?  My Plan is the "Olympic - Swim Focused - 20 Week" plan which is 3-Swim, 2-Bike and 2-Run per week (7 sessions).  Do I do double sessions in order to get the right number of runs in, or do I do the 1,2,3 session, but do 2 short, 1 medium and 1 long run which would make the BT plan 3-Swim, 2-Bike and 4-Runs per week?  Seems like a lot and I would think would lead to over-training. 

So what is a good way to get the mileage in for the shock absorption, long term benefit of the 1,2,3 plan, but still have it fit in with the BT plans?

That's more of a typical upper limit for people. You don't have to increase that much every time. Or at any time. Listen to your body with this.

I love this and I couldn't agree more. 

Shane addressed this, but just to make sure.

Easy pace is easy pace regardless of distance. When I'm not doing any efforts, my runs will all come in at about the same pace.

This is a good question. I'm not familiar with the specific BT plan that you're looking at, but I think that you'll find that many plans recommend relatively infrequent running. The 3-2-1 approach to running recommends much higher frequency, and at first it looks like there's no way to combine it with tri training. I think it's possible, though, and the results can be quite good.

The key is to run just about every day, including days when you're also swimming or biking. Those days will mostly be the shortest/easiest run days, and you can simply go out for a short run directly after the swim/bike. If you just add the time to change shoes/shorts and get out for 2-3 miles, with no additional travel, showering etc., it's a pretty time-efficient way to get in the training. 

So why run so frequently but not swim or bike so frequently? It's all about the impact stress of running. You can cram some swim and bike training into a smaller number of harder workouts. But you can't get away with that in running. You'll quickly get injured. Think of it not so much as doing more running, but as spreading the running out over more days.

x2

You don't have to increase each week.  It's perfectly fine to stay steady at a certain mileage, then do a 5-10% increase, and sit at that mileage for another 2-4 weeks.

Keep in mind that all of this is just a "guideline."  I was doing something like BarryP's plan before I ever knew it existed.  I was doing three runs at about 3 miles.  Two runs at 6.5 miles.  And one long run in the 10-12 mile range.  Granted my distances don't line up perfectly like 3-2-1, but the idea is roughly the same. 

I've been doing this program for about 5 weeks. (with the correction of x10) and I've almost shaved a minute off of my avg. mile time. I definitely support this plan!

I've been working on my overall form using Chi Running.

I wish to build up my running for an HIM next spring but I am plagued by sore feet from PF and worry about being derailed by overuse injury as I was in August. 

Since I've been using that program as a guide I've noticed a definite increase in speed and overall well being during my run training. 

That logic just makes good sense to me. Most days I do two workouts.

I've learned to get more running in by doing it early morning. 

I bike on a spinner, and do at least one long outdoor bike session on the weekends. 

Thanks for this response - it's a question I've had myself since starting to do the BarryP plan myself.  I had resolved myself to letting the bike fitness slack off over the winter and then picking it back up again in the springtime, but if there aren't any issues with combining it with the short days (listen to my body, I know!) then that sounds like a reasonable alternative.

Have you increased your distance on a weekly/monthly basis?

 I think this is one of the best run programs out there.  doesn't matter if you are just starting off, coming back from an injury or been running a while. 

I restarted doing it after a non running injury that kept me from running,  and started logging it again back in ?aug? so I would stick to it and not over do things