mtcycle09

I finished my first triathlon on Saturday (Escape from Fort Delaware) and it was an Olympic distance race. I'm a good cyclist because I知 a roadie and race on a team and I知 on my high school swim team as a distance swimmer.

So i got top 50 out of 230 for the bike and the swim but finished 134th on the run ending up 80th overall. How do you guys train for the 10k run and any tips for a faster run. Any training tips and or how you train would be greatly appreciated.

Thanks in advance

chrisuletz

There are three things you have to do to improve your run:
1. Run long... for an Oly, you should run 6-7 miles at least once a week, maybe build up to 9-10.
2. Run fast, meaning speedwork. Either 30-45 minutes tempo runs, or faster repeats, like strides (various length), 400m or 800m repeats.
3. Do many bricks, at least once a week, after a long ride, run for 2-3 miles.

Now, I'm the opposite case, a runner who started biking. It's your turn to tell me how to improve my biking speed, both flat and on hills :-)

caloso

+1 to what Chris said. Distance (go slow), speed (go hard), bricks (go and go again).

mtcycle09

Alright thanks for the advice. my best advice for the bike is to ride... alot. If you have a buddy that rides that is better then you definatly ride with him. it'll make you better. I usualy look at my average so far and try to go a bit faster then that until i cant go any faster. Thats a really good way to get better at the Time trial part. For the climbing it's about the same just keep climbing it won't stop hurting it'll just hurt faster.

Valpo Hawkeye

Hill repeats can be used to occasionally replace speedwork. These build strength and help you run stronger, especially when the fatigue sets in. It also keeps your calves from hurting as bad during a race, if they do now.

You probably alread do, but keep a log. Throw in a couple road races as training runs, maybe a fast 5k or a 5-miler to build some joy in your running. Run with a partner on the long runs, if possible. Don't forget to hydrate.

Your local running store may organize 'fun runs'. Give one of those a shot.

chrisuletz

Valpo is right... Also trail runs are a good workout from time to time, since they provide multiple hills and the terrain makes you work harder.

mtcycle09

I really like trail runs there is a park about a mile an a half from my house which is a forest. Unfortunatly thats also the best place for teens to smoke pot. but thanks for all the advice.

StanSeven

This is excellent advice. To that I'll add you already are a good cyclist ands swimmer. If you wnat to improve overall, concentrate on running at the expense of the other legs. If I were you, I would run three days a week until my running improved. One day is long, building up to ten miles. Another day is speedwork as Chris suggetsed. The third day consists of 800 m repeats gradually increasing the overall distance up to 8 miles - 800 fast, 800 recovery, 800 fast, 800 recovery, etc. The 800 m should be 15-20 seconds per mile faster than your anticipated race pace.

CardiacKid

The same theory applies to cycling. Mix long distances and interval training . I have found hill repeats are a great way to do intervals. Find a hill that tests you. Go up it as fast as you can, coast back down and repeat. I try and do this once a week. This will help your hill climbing and your overall speed.