Triathlon - Working on a faster running pace

I was relatively happy with my swim and bike times at my first sprint tri. I was disappointed in my run. I admit I didn't concentrate much on it during training. I used to run marathons (10 years ago) and I figured I needed more work on the other disciplines.

I think my big problem with the short distance is adjusting my pace upwards. I tend to run the same speed no matter the distance. With a cyclo-computer it's easy to monitor my biking pace and pick it up.

Any tips for a faster short distance (5 - 10k) runs?

Well, as an experienced marathoner you already know the value of pacing:
-set time goals for each of your 1/4s--meet those goals. Incorporate these goals into some fartlek training sessions.
-let your body adjust to the faster pace over time so you can mentally and physically recognize it and adjust from there. Run with a timer/watch on a set course would be nice though...

Or next time you run a timed 5k, simply haul your ***** for as long and hard as you can stand it.

Or next time you run a timed 5k, simply haul your ***** for as long and hard as you can stand it.


That's generally how I've done it.

Edit: Although not the best way I'm sure.

That's generally how I've done it.

Edit: Although not the best way I'm sure.

yeah, but it sure does work though...:)

I've been doing goal-pace mile repeats (4-8, depending on the week) at the track with 1 minute rest in between and after 6 weeks I've discovered that after a long ride when I start to run my legs just click into that goal pace - no thought, no work, it's just automatic.

Thanks all,

The goal pace mile repeats and fartleks sound like they'll do the job.

I tend to go all out and blow myself up in 5ks; I struggle at the end but gained so much more time it doesn't matter.

However, most say a consistent pace is the best way to go.