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run advice needed

  • 16-03-2014 3:58pm
    #1
    Registered Users, Registered Users 2 Posts: 1,183 ✭✭✭


    Last year i did my first and so far only sprint tri. I then more or less slackened off until just before xmas for various reasons . I will at best be middle of pack finish but more likely near the back. I have been concentrating on running and now am up to 10k.i have been running 3 times a week .1 4k 1 5k and 1 longer run. I did 10 k this morning in 61 min. I have been running all my runs at slow pace just over 6m/km. Should i now introduce speed and tempo or continue as i am but increase distance. Should i go longer than 10k even though i will only be doing sprint tris. I am worried about injury if i introduce speed work. My pb 3k is 14.03 and 5k is 26.32 both last year and i only dream of these times now.Am i wasting my time with these slow runs or will the endurance pay off in the end.


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