run advice needed

tritriagain

Last year i did my first and so far only sprint tri. I then more or less slackened off until just before xmas for various reasons . I will at best be middle of pack finish but more likely near the back. I have been concentrating on running and now am up to 10k.i have been running 3 times a week .1 4k 1 5k and 1 longer run. I did 10 k this morning in 61 min. I have been running all my runs at slow pace just over 6m/km. Should i now introduce speed and tempo or continue as i am but increase distance. Should i go longer than 10k even though i will only be doing sprint tris. I am worried about injury if i introduce speed work. My pb 3k is 14.03 and 5k is 26.32 both last year and i only dream of these times now.Am i wasting my time with these slow runs or will the endurance pay off in the end.

peter kern

once a week a fast session where you hold your 3 k pace for 1 k or so intervals and do 6 or so of them

also with 4 and 5 k runs you will not really improve
so they need to be longer.
a long run is 16 k or so for you built up slowly to that 10% rule safe for you
hope that helps a bit better but pete pfitzingers
seriuos running book and read that and learn from it.

MojoMaker

http://www.amazon.co.uk/Road-Racing-Serious-Runners-Rodgers/dp/0880118180/ref=sr_1_3?s=books&ie=UTF8&qid=1395053890&sr=1-3&keywords=pete+pfitzinger