See, you are the perfect example of someone who doesn't HAVE a base yet ... 2nd year in tri and 9-10 min paces that seem hard. Don't worry much and just run and run some more. Your speed will come with simply running more and longer. Little need for speed work - or just race often and that will be your speed work.
I agree with Rod.
Part of the issue here is we have people all over the map in terms of their back-ground, level of fitness and experience. For this gentleman, not even in the sport two years, his needs are dramatically different than, say a mid level to top AG athlete who hase been training for 10 years and before that was a top AG swimmer.
Like most issues their is a tendency to way over think about what would work for this guy. What special workouts should he be doing? What special program should he be on? It's an over used cliche but more would be more for this gentleman when it comes to running - he should run more. With caution, the 100/100 in the off season would be good for him. Just run. Run as many days/week as you can. It's not special or sexy. It's kinda boring, but it works!! If he does that he will have built a good running base. He'll be running a bit faster and more effciently at the end of the three months.
Steve Fleck @stevefleck | Blog
I agree with Rod.
Part of the issue here is we have people all over the map in terms of their back-ground, level of fitness and experience. For this gentleman, not even in the sport two years, his needs are dramatically different than, say a mid level to top AG athlete who hase been training for 10 years and before that was a top AG swimmer.
Like most issues their is a tendency to way over think about what would work for this guy. What special workouts should he be doing? What special program should he be on? It's an over used cliche but more would be more for this gentleman when it comes to running - he should run more. With caution, the 100/100 in the off season would be good for him. Just run. Run as many days/week as you can. It's not special or sexy. It's kinda boring, but it works!! If he does that he will have built a good running base. He'll be running a bit faster and more effciently at the end of the three months.
Steve Fleck @stevefleck | Blog