Triathlon - Want to get faster for my next race

I did my first triathlon last August and the bug bit me hard. I have a duathlon planned for this fall and I would like to improve my times, especially on the runs. I understand how to train to get faster on the bike, but I am having the hardest time figuring out how to replicate that kind of workout on the run. I have good endurance, but not much speed, and all the stuff on speedwork seems to be for people who compete at a higher level than me (I am only in it for the pain and the personal bests). Does anyone have any simple speed workouts they can recommend? Thanks!

5 one mile repeats at the upper end of your Zone 3 with two min rests in between.

I come from a running background so maybe I can help a little. It definitely helps to train at the pace you'd like to run. So if the run portion is 10k try this type of workout: warm up for 15-20 minutes, run at your race pace for 3-4 miles and then a little cool down. If your race is a 5k, obviously you can't run race pace for 3-4 miles at a time so break it up into half mile, 1k or 1 mile repeats. Do them at race pace (slightly faster for the shorter repeats) with 1-2 minutes active recovery (very slow jogging) in between.

To really work on specifically foot speed do a series of 100 meter sprints after each workout, like 5-6 of them. Gradually get up to speed the first 25 meters, 50 meters sprinting and then slow down for 25 meters. Not 100% all out sprinting but definitely sprinting faster than you normally would.

Thank you!!!! This is huge and now seems doable, I can't wait to add this to my training.

One more question, can I do this kind of workout on a treadmill and still get benefits from it?

RACE MORE! Seriously, the best training is racing.

Check out Joe Friel's book, "The Triathlete's Training Bible". In it, you'll find everything you'll ever need to learn how to construct workouts to maximize your potential over the short and long-term.

Also, race more :) You can definitely do more than one race in a season, many do races each month, or even each week!

Triathlon/duathlon isn't my only thing so at this point I do something each quarter and chose the fall for this race. I am hoping to add more races next year, but this is what the budget and schedule will allow.

Thanks for the input.

I understand about time/money. Then I guess here is my recommendations(some credentials, anyone can give advice...I have studied up a little on Lydiard/Daniels/frank shorter/CU, ran in college, top run split 2 races so far this year). Here we go-

Run more. I run 40-50 miles a week, most duathletes/triathletes run less than that as far as I am aware. Whatever you're running now per week, set a goal of running some number more per week consistently before the race. It will help.

Have a diverse week. Don't just run 5 times a week for 5 miles. What I suggest is something along the following, if you were doing say 30-35 miles per week I would do something like this:
Long run - 8-10 miles
short easy run - 4-5
day off
hill repeats or speed work 6-7 miles - 2 mile warm up, 4 miles of speed work, 1 mile cool down
day off
tempo run - 6-7 miles - 2 mile warm up, 3-4 mile AT(a little slower than 10k pace), 1 mile cool down
short easy run - 4-5

Have diverse months. Build mileage slowly and take a rest week when you need it. something like... 26, 29, 33, 27, 30, 34, 36, 30

Once more, I am going to suggest racing more. Not neccesarily duathlons but 5/10ks. A lot of them you can sign up for around $15-25. $15 is skipping 3 drinks at the bar some weekend, or not going out to eat with friends just once, not buying that cd/movie/house decoration/shirt/bike component/any number of things.

I really appreciate everyone's advice, and I do race more than just the duathlons/triathlons. I do several bike events and 5ks each year. I am saving up for a wedding and a house downpayment, and made a concious decision to put some of my event goals on hold for that. I guess my question was more for if the weather is bad can I move my speed work to the treadmill in a pinch. I apologize for not wording it properly. Thanks again for your input.

Triguy - thank you for the specific run info on workouts, I am going to incorporate your suggestions into my training along with the recommendations from azrunning.

Treadmills work well. Good Luck. Me and a training partner do ATs on the treadmill over the winter.

Only if I could swim...