If your run was good or not can totally change your whole result. Often, bad swimmers but good runners are better than good swimmers but bad runners.
It's important to have a lot of energy at the end of your race. Even if you had a great time on the bike, a good runner can be at the finish line in front of you!
So you really have to improve your stamina, endurance and all that, especially if you're a triathlete.
I'm pretty young so my training plan is, of course, not the same as an adult's one.
But you can do this program as a circuit if you don't feel like you did everything you could.
1) warm-up as long as you feel comfortable with and you feel prepped for your workout. Slowly jog, in a pace in which you can easily talk, for ca. 10mins.
2) stability
3x
- 1min forearm plank
- 1min side plank (each side)
- 1min holding hip lift
3x
- 1min bicycles on your back (slowly!)
- 1min "swimming" on your tummy
- 1min slow side crunches
- 1min alternating superman
3) Running ABC
3x, 30-50 meters
- skipping
- butt kicks
- high knees
3x, 20 meters
- side hops, but slowly moving forward
- one-leg jumps right
- one-leg jumps left
4) The actual training
3x
- 300 meters
- 200 meters
- 100 meters
- 50 meters
Run these short distances as fast as you can but still can breathe and don't push too hard!
I hope you can begin your running training with this little workout and I hope you have fun doing this. Please tell me if you like it and if you improved your time a tiny bit!
xoxo