I've recently started doing triathlons, really enjoying them but my running is pathetic, 25 mins for 5k.
Seen as i play football i'm stuck for time to train, the gaa training is good for what its intended but brutal for running alone.
SO i do 3 other runs a week:
1. A long run, min 10k, nice slow pace, 6 min k's
2. A short run, usually half of run 1, i do them in individual k's, set a time for myself, so i'm trying to get to a 20min 5k, so i run 1k in 4 minutes, stop for 2 mins, 1k in 4 mins, and so on, the idea being that after a while of that i'll reduce the time and when i go to add all 5 together i'll be able to do it in 20
3. i go for a mountain run, dublin is great for these, theres one on every wed, somewhere between 6 & 10k, up and down, really good for strength work, as i tend to stay away from the weights during the summer with football. The mountain running is tough going but its good in that u can walk up if ur out of puff and no one bats an eyelid, and because its a race the competitive nature takes over and u leave it all there.
I'm starting to go for a half an hour swim at lunch, and hopefully 2 nites cycling, up to Johnny foxes and back, a 35k trip, with a serious hill.