Subject: RE: Speed work outs for a sprint and olympic tris I think you have quite a solid start going, especially with the frequency of your running. I would like to see you continue to build your volume over the next few weeks so you have 4 runs in the 5/6 mile range and a long run towards the 10 mile number. As for getting faster. I think you would need to start by adding a "tempo"/"steady state" run into your week as opposed to what drills and what most people call speedwork (intervals and repetitions). Maybe get it to look something like this: Mon 5mi Tues 1.5 mi warm up slow, 3mi tempo, 1.5 cd slow ** NOt sure where you are at but you want to do the 3 mi tempo at a pace about 20sec slower/mile than your current 5k race pace. So if you can race a 5k at 7:30pace (23:18) then you would run your tempo run at 7:50 - 7:55 pace/mile. You can start out the 1st couple of weeks breaking this down into intervals with very short recoveries (I know I know, I said no intervals earlier) These will get you adjusted to the faster longer 3mi run. You can do 3 x 1mi at 7:45 - 7:50 pace with a 1 minute recovery between each. Wed 5mi Thur 5mi Fri 8 - 10mi I think a strength oriented "speed session" will result in great gains at thi spoint of your running. That is my $0.02 If you have any questions about what I wrote, feel free to ask.
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