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Old 08-06-07, 03:10 PM   #1
tjspiel
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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?
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Old 08-06-07, 05:38 PM   #2
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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.
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Old 08-06-07, 05:49 PM   #3
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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.

Last edited by Warden11; 08-06-07 at 06:40 PM.
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Old 08-06-07, 07:11 PM   #4
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That's generally how I've done it.

Edit: Although not the best way I'm sure.
yeah, but it sure does work though...
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Old 08-06-07, 08:11 PM   #5
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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.
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Old 08-06-07, 11:01 PM   #6
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Thanks all,

The goal pace mile repeats and fartleks sound like they'll do the job.
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Old 08-06-07, 11:20 PM   #7
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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.
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