I need advice please

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Moderators: IndoIronYanti, k9car363, alicefoeller Reply
2010-06-08 2:38 PM

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Subject: I need advice please

Hello everyone I am new to the triathlon world, I am thinking of doing my first one in Sept.  I am trying to improve on my speed in the running department.  Right now I can run a mile in 7 min. and some change, I would like to take a minute or so off of that.  Is there any exercises that anyone can recommend toimprove my speed I would appreciate it.

2010-06-08 7:11 PM
in reply to: #2908921

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South Shore, MA.
Subject: RE: I need advice please
If you just want to do a mile try the High School Track 4 laps (400m) 1:35/lap with a minute rest between....but first warm up for 10min. I went the 5K route after doing bigger races
2010-06-11 11:20 PM
in reply to: #2908921

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Subject: RE: I need advice please
Tempo Runs
With your current per-mile time, I'd be doing 5k tempo runs where mile 1 is used as a warm up, mile 2 is a fast 6 to 7min mile, and mile 3 is used as a warm down.  Add this tempo run to a long distance run (8+ miles) and you'll have a good running base.  Add more running if you feel the need.  I like to run 2x a week, ride 2x a week, swim at least once a week and add a solid full body strength training session. 
Wish you the best and enjoy the world of Tri.... it will change your life..!!!
2010-06-12 12:19 PM
in reply to: #2908921

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Fort Worth, TX
Subject: RE: I need advice please
from another thread:
Mon: Long
Tue:  Interval (mile warm up, 4X2 min pickups/2min recovery, mile cool down)....some are at 4 min/2 min recovery...
Wed:  Easy
Thu: Long(As athletes progress, this will eventually become long tempo run)
Fri: Off
Sat: Long(a bit longer than Mon/Thu)
Sun:  Off.....

Just some ideas
The strength will come to be faster on a 5k...
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