Help my run

Triathlon Forum
1

A brief background.

Male 52 mostly inactive from 19-40. Then I started running and doing tri’s 1999. Couple of IM and HIM and other misc races. Trained fairly hard. 2007-2010 had some back problems and little training in that time. July 2010 decided back pain or not I was going to train again.

Didnt run much, biked and swim. ran 5 ks 2x a week. Since last Oct I have raised my bike cp20 from 236 to 278. I am faster then I ever was on the bike. Did a HIM with a 34km ave. Swim 1000m 50 meter pool around 16:30. So a mid packer until it comes to running

Stand alone 10k pb 47:00 (many years ago)

Through the years my running has actually went backwards. While my swimming and biking are always improving. the thing that really gets me I was a runner in highschool. 100-400m. Sub 5 minute miles although hated was easily attainable. Flirted with sub 50s 400’s

I changed to pose style run. did all the drills. I did barefoot strides. ETC
I bought a pair of power cranks. I rode exclusively on them for almost a year. Biking improved but not my run.
usual workout week was a long run and a LT run and a medium aerobic run or brick.

With a renewed interest in triathlon I want to take another kick at the can at improving my run.
So I would like any advice on my plan or any other feedback on helping my run. I have taken a bit from BarryP’s post’s and adapted it. I am using the power cranks just in case they might help my run this time.
Not sure why I would think that.

Monday 9kms with a very long grinding hill
Tuesday 1 Hour Power cranks on trainer then 30 min run
Wednesday 45min run with strides 6x 100
Thursday 1 hour Power cranks with spin ups
Friday 13 km run
Sat 2 hour bike and 3kms run
@
All training is at the top end of level 2 except I let the hill work move up to level 3
This is base 1, which I thought I would repeat while increasing the runs moderately.

Thanks for any input

2

(with apologies to Michael Pollan)

“Just run. Almost every day. Sometimes fast.”

3

Speed work and tempo runs. If you are doing three runs a week, I’d go with a speed/track workout, easy run and tempo. A two week workout might be like this:

Run 1 Speed Work 1.5 easy warmup, 6x800 @ 7:00 (time can be altered to your speed–this is a rough estimate with 400 easy between, 1 mile cooldown.
Run 2 Easy 50 minute run
Run 3 75-90 min run

WEEK 2
Run 1 Tempo work: Easy 15 min warmup, 25 minutes @ 7:30 pace, 15 min cooldown
Run 2 Easy 45 min run
Run 3 easy 60 min run

You get the idea. But both speed work and tempo runs will get you faster. Also, hill work from time to time. You seem to have the endurance base, it is the speed base you need.