Looking for run specific exercises to improve Tri run splits.

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fortunate fool

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OK - I'll admit it. I enjoy the run portion of triathlons the least so therefore my times could use quite a bit of improvement.

My background: 43 year old. 5'10" 175. Have been competing in short distance tri's for 4 - 5 yrs now recreationally. Swim background from when I was young(er) makes for pretty decent swim times. Bike is a no brainer. Then comes the run. On the average 3 - 5 mile run split in the tri's I've been competing in, my average is about 8 minutes a mile. Even in recreational 5K's I'm still in that same range.

Leading up to an event, I put my road time in but nothing seems to assist. Can weight training improve my run? Any assistance would be appreciated!
 
How do you prepare for the run leg of the tri? The only way I know to get faster in running it to incorporate some HIIT training (intervals) 1-2 times a week on an already solid running base. If swimming is already a strength, your pool time will not need to be nursed as much as running. To gain the maximum benefits without risk of injury start a build up of speed work 6-8 weeks before a race. After that period of time improvement begins to level off and you risk injury as you try to attain higher standards. As you train for a race start training specifically. Do your pool work and instantly go for the bike incorporating some intervals; on another day do some tempo work on the bike and then head for an interval run. Doing speed work after tempo work will train your body to work hard after those transitions, even when you're already slightly fatigued. Weights are always beneficial. Lunges and core exercises are great for triathletes. If you have a strong core you will have better form and speed when it comes to the run.
 
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fortunate fool said:
On the average 3 - 5 mile run split in the tri's I've been competing in, my average is about 8 minutes a mile. Even in recreational 5K's I'm still in that same range.

Leading up to an event, I put my road time in but nothing seems to assist. Can weight training improve my run? Any assistance would be appreciated!
Click to expand...

hmm... HIIT may be helpfull... and I don't want to disagree with sparrow... So I am only offering a suggestion independent of what sparrow said...

I am not an expert... I just read alot of stuff on the internet... So take what I say within that context... just sharing what I read...

My theory is that if you keep training at the same pace... then you would keep racing at the same pace...


Ok

#1... lets figure out where you are and where you want to go...

you are running say a 24:48 5k (7:59) and you want to run say 24:00 (7:44)

15 seconds down... sounds reasonable to me...

#2 lets start training for that pace...

according to

Recovery Jogs 10:26 to 10:56
Long Runs 9:26 to 10:26
Easy Runs 9:26 to 9:56

Steady-State Runs 8:28 to 8:43
Tempo Runs 8:07 to 8:28
Tempo Intervals 8:01 to 8:17


-- I would think if you trainined at a pace to go a bit faster then you would...

How much do you run? perhaps you just aren't running enough to get an improvement in your running?
 
I agree, you're body will adapt to the strain you put upon it. If you are only training at a max speed to produce 8 min miles thats all you're going to get. You're body has never adapted to go faster for any length of time. I'll use myself as example. I started this year with 8:30 min miles (that was my fastest mile time)I started training for a half marathon I trained 2 days HIIT, 1 day tempo run (at a goal half marathon pace) and a long run that increased weekly. The half went great and I felt very prepared. I am now training for a 10K. I do 2 days HIIT, 1 day tempo (at a goal 5K pace) and 1 day tempo at a goal 10K pace. I rarely am doing any work below a 10K pace so my body has adapted to the hard work. My mile time is now 6:37 :) no kidding. But its taken a lot tempo and HIIT sessions at fast paces to get there. Had I stayed in my cozy trot run during training, just to say I ran my piece for the day, I'd never have improved. SO anyway, all that is to say I agree with jsobo. If you want to run faster, you have to train faster. I believe (only from my own experience) a mix of HIIT, tempo (threshold) and easy/long stuff is the key.
 
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Thanks jsobo and sparrow!

I usually put in 3-5 miles 3 times a week then one bike/run transition interval on the weekend when I'm leading up to an event. And yep, your right - I am training/running at the same pace. Thanks for the link and I'll do a bit more research for training schedules.

Goal: 5K 11/11/06 23:30. I'll take off a bit at the time.

Nice job on the 6:37 mile by the way!
 
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