Originally Posted by
highrpm
I've been working on getting my running speeds up too this year. Two suggestions:
Replace one of your 30 minute sessions with a longer run, at least once per week. A long run meaning around 1.5 hours.
On the intervals, push yourself on max speed every time. Try to get the max speed up.
As someone who has spent the last 15 years running, that's a great way to get yourself injured.
Please do not do max speed workouts, almost ever. Unless you're training to be a sprinter, your muscles aren't used to firing that fast and it is a great way pull a muscle. The only type of "max-speed" stuff a triathlete (or any distance runner) should be doing is 100-200m strides, where you start off as a jog and slowly build up to your top end the last 30-40m. If you go all out, you're hitting your anaerobic system which won't help you during a triathlon (or duathlon)
The question is what distance you're training for. I assume it's 2x5k. Running a 5k isn't about how fast you can run all-out during an interval session. It's about how fast you can aerobically handle for 5000m (3.1 miles). For someone who is new to running and running less miles, I'd suggest workouts like 10-12x400m or 5-6x800m - getting in 5k worth of intervals with 30-60 seconds of rest. As far as pacing -- go run an all-out mile (4 laps around the track). Do a warmup with a few strides after the warmup (see above) and go run a mile.
Say you go run 6:00 for the mile. That's converts to around a 20:45 5k (roughly 6:40/mile pace). Your goal should be to run those 10-12 400m repeats (with 30 seconds of rest) around 10-15s/mile faster than your goal 5k pace. So say 6:25 pace, that'd be 1:36 400m repeats. If you're doing 800's run them at 5k pace with 60 seconds of rest -- so 3:20 per 800m.
Every month, do another mile time trial to see how you've improved.
As far as structuring runs, this is how I would do it for 5 days/week running with a limited running background for 2x5k Duathlon.
Day 1 - Tempo - 10 minutes warmup, 20-25 minutes at 5K pace+ 30-40s/mile (so if you're that 6:00 miler, 20:45+ 30-40s mile would be 7:10-20/mile pace), 5-10 minute cooldown
Day 2 - Easy run - 30-40 minutes easy at conversational pace
Day 3 - 10 minute warmup, 10-12x400m or 5-6x800m repeats at paces above, 5-10 minute cooldown
Day 4 - Easy run - 25-35 minutes easy
Day 5 - 65 minutes easy + 10 minutes at tempo pace (75 total)