I am competing in my first sprint tri in 3 weeks time with a buddy who did a spint tri last year. We are about equal on swimming (both very mediocre), I am faster on a bike (this leg is a non-issue for me), and he is the faster runner. I am 32 years old, 6'4, 225lb, and have NEVER been a good runner and, as a result, have not done much running during my life (which is probably why I am not a good runner - I know - self-fulfilling prophesy). Anyway, I have been running lately, doing some intervals and longer runs to get ready for the 4 miles I need to do on the upcoming sprint. If I had to do the tri tomorrow, I think my run would average 11 or so minutes per mile.
My question is - does anyone have any advice on some good running workouts for the next couple weeks to include how much running per week so that I can be as swift as possible or at least in as little pain as possible come race day? Obviously I understand I will not be shaving my times down to 8 min miles or anything, but just hoping for a little help. My buddy and I are going to compete together the whole way (do other people do it that way with buddies of similar skill?) and I would rather be a small anchor than a bigger one.
Thanks and I am starting to get nervous dang it!