Looking for best advice to improving run splits on sprint and maybe olympic distrance tris. bike speed improving but run speed lagging-same as last year. just seeing what has worked for others. 4th year in sport. 5’8" 155lbs. sprints-swim usu 13ish, bike 23mphish and run 6:20ish. currently doing long run easy, tempo run and running off bike 2x/week for 15mins or so.
How many miles a week are you running? If its under 25 you need to run more. I’m not really a big fan of speedwork, or a fancy plan if you don’t have the miles in. If you’ve plateau’d after doing signifigant miles on the run, consider a few speed sessions (but only if you’ve plateaud after putting in the miles).
run more, lots more. do some fast stuff but not too much, do some threshold running weekly and run more.
track, drop 1 of your bricks, run more miles, lose weight
what pace are you considering ‘tempo’?