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Do you have a running club and a track nearby? It sounds as though we’re a similar pace, and mostly tri background.
I’ve certainly found that regular sessions at the track, surrounded by ‘proper’ runners really helps - I’m about 17:30 for 5k atm and hanging onto the back of the quicker group, whereas I’d be off the front in most run sessions with my tri clubI’ve also found cross training has helped keep up. Tend to only be running 45k a week (2 track sets and 1 easy run a week basically), but 6-8hrs bike and a couple of gym sessions a week are giving me a good shot at keeping up with some of the folk that run 100k a week but only run.
duncs
@Sainsburys_Ed
Looks like triathlon season is over before it started (f3 have apparently gone bankrupt and family commitments mean I can’t do Windsor or any other race in their roster this year) so onto endure 24 as a team for fun, then training for London in October which is the main aim for the year but hoping to update my pbs along the way.
Been working really hard to get down to around 70kg before training starts, ideally I’d be down to 68 by race day, but will let 12 weeks of training do that! Trusting my coach on the plan, will be fairly heavily volume based as that has worked in the past, have about 10 hours per week for training, which probably exceeds my ability in terms of coping with that volume but confident I can get up to a couple of sets of weeks of 120k.
In terms of aims #1 is sub 3 and stretch goal is 2:50, we shall see though!