can someone help me with my run?

richiemack

lads can anyone suggest/help me with some kind of training to improve my run. 1st triathlon 5k was 36min due to straining a tendon, thats fixed, and last week I ran 26 min, this week I ran 30min with a cramp, even without the cramp my time wud still have been well down. Ita holding me back as in Athy I was 150th on bike, 190th on swim, and 650th on run, so its ruining my times. i try to run for 40 mins 3 times a week, but its obviously not doing very much. Ive another race in 3/4weeks and would love to get that time down, and enjoy it more, so any help would be very welcome, and much appreciated

ss43

richiemack wrote: »

lads can anyone suggest/help me with some kind of training to improve my run. 1st triathlon 5k was 36min due to straining a tendon, thats fixed, and last week I ran 26 min, this week I ran 30min with a cramp, even without the cramp my time wud still have been well down. Ita holding me back as in Athy I was 150th on bike, 190th on swim, and 650th on run, so its ruining my times. i try to run for 40 mins 3 times a week, but its obviously not doing very much. Ive another race in 3/4weeks and would love to get that time down, and enjoy it more, so any help would be very welcome, and much appreciated

How long have you been getting out three times a week for. If you've just started, then be patient. If you've been doing the same thing for ages, you need to change as you're body will have adapted as much as it's going to. You can change by increasing pace, increasing time, increasing amount of runs or else changing the types of runs, intervals, shorter, harder runs, longer runs etc.

If I was to suggest ways to get fit from scratch it'd be something like what you're doing, get out a few times a week and build your runs up to 40 mins. I'd put him some fast strides at the end of some of the runs though.

How much other training are you doing?

richiemack

I do alot of training, so overall fitness should be good. I cycle twice a week, swim 2/3 times a week, and run 2/3 times a week. Should I try and get a couple of hour long spins? did a bit of speed training but got injured

ss43

richiemack wrote: »

I do alot of training, so overall fitness should be good. I cycle twice a week, swim 2/3 times a week, and run 2/3 times a week. Should I try and get a couple of hour long spins? did a bit of speed training but got injured

I don't really know anything about triathlons so all I'm saying is from a running point of view.

It'd seem more likely to me that you'd need more faster stuff in your programme. If you're doing 2 or 3 40 min runs in the week then you've no specific work to prepare you for a race lasting 25 mins. 3 longer runs is grand to build general fitness or a base but if you haven't run at race pace in training you haven't really prepared for the race.

That doesn't mean you go out and race every training run. I'd include some very fast (just below max pace) strides. These shouldn't be very hard and if you're warmed up shouldn't risk injury. Put them at the end of an easy or steady run. Another day do some work at race pace - maybe 30 min run with 5 bursts of 2-3 mins along the way. You might start with 5x1min with 3mins recovery and progress it to 5x2min (2mins easy), to 5x3mins (1min recovery). The 3rd run could be 40 or more minutes.

Obviously you have to fit in your swimming and cycling but there's an idea of how I'd approach a 5k off 3 runs a week.

MrCreosote

Hi Richiemack, I'd agree with ss43 about putting in some fast run training. What part of the run do you find really wrecks you? And what is the bike section like- do you find you run out of steam towards the end? If you start the run with the tank empty it's hard to do justice to the run training you've done...

richiemack

I found on Saturday that I ran out of steam a little bit on the last kilometre of the bike, and found it hard to get into a rythym then on the run. I was going to start some speed sessions on the bike as well, so sounds like thats what I need for the run.I'll try anything to improve my time, pity I didnt realise I had this problem earlier in the year, ah well, watch out next year!!

mloc123

Sounds like the bike is your real problem, pushing too hard on it?