Training for Duathlon
OSR3
Posts: 17
in General Chat
Hi all i have enter to local duathlon
27th August Newmarket
24th September Ispwich
both 10K - 40K - 10K.
my first duathlon i completed in just under 3Hrs
10K run 55min 25 out of 25
40K Bike 1hr 16 6 out of 25
5K Run 27min 25 out of 25
as you can see i was let down on my runs Last in both.
have you any suggestion on how i can improve my times.
Any suggestion welcome.
Steve
27th August Newmarket
24th September Ispwich
both 10K - 40K - 10K.
my first duathlon i completed in just under 3Hrs
10K run 55min 25 out of 25
40K Bike 1hr 16 6 out of 25
5K Run 27min 25 out of 25
as you can see i was let down on my runs Last in both.
have you any suggestion on how i can improve my times.
Any suggestion welcome.
Steve
0
Comments
I too am in the Ipswich one as I live in Stowmarket. So am probably local to you.
It depends on your background. Are you already a runner or just starting out.
If you are just starting out I would suggest fartlekking. Which in the distances you run would mean 5 mins 80% run, then 5 mins walk, carrying this out for 5 reps. This will build lung capacity. For speed 3 mins 105% run, 3 mins walk, this will build lung, and muscle endurance.
If you are already a runner, then do hill sprint. In out distance hill sprints would mean a hill that is about 200 metres long. I have one here in Stowmarket that is 3/4 mile long. You could also try fartlekking as above, and finally wieghts.
There are so many websites out there that give good advice, but never actually tap in to duathlon / triathlon specific running. but they still offer decent advise.
Hope this helps.
Jason.
Don't be too disheartened by a 55min 10k run it's not too slow unless you are up against 24 others who are all faster![:)]
What run training do you do at present?
It would appear that you probably need to:
a do more running
b do some speedwork ie intervals or fartlek.
As you ask the question the problem of motivation is probably not a major one. Do you have running buddys or a local running club/Tri club you can run with - it makes it so much better.
If you can find one person slightly faster than you who you can run with once a week it would help immensely.
DAvid