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I wonder if anyone can help. I'm used to training for 5k up to half marathon distance but am entering a 2.5k run as part of a triathlon. As my run is better than my bike and swim, I would like to get that time down as much as possible.
I currently run 4 x / week, mileage about 30 miles consisting of 2 x interval sessions (4 mins hard, 3 mins easy repeated), 1 x 4-6 mile threshold and 1 long run of 10-15 miles.
my 5k pb is 19.49, 10k is 42.22 and half marathon is 1.34.
Any ideas on how to adapt my current runs to make me fast on the shorter 2.5k run?
i could fit in a 5th run at a push if necessary.
any ideas very much appreciated!