Duathlon training advice

[atombessy]

Hi ladies!

So some background for my question...in 8 weeks I have a duathlon, second time in the event, 2 mi run/15.5 bike/3 mi run. I was pleased with my bike time last year, but not with my run (been biking much longer than I've been running). Finishing isn't an issue, I know I can do the distance. Overall I'm looking to improve my run times (did 12 minute miles last time, hoping to get them down closer to 11 minute miles). Any advice with 8 weeks to go?

Right now I'm running 2-3 days a week, yoga once a week, bike once a week, generally speaking. I'm thinking of dropping yoga and trying to get out to run 4-5 times and bike 1-2 times....this is one of those where I feel like the answer is sort of self evident (bike more! run more!) but I'm having a hard time settling on a specific plan :) I'd even consider getting a coach, but we may be moving mid summer and I don't want to spend money on something that I might not be able to utilize 100% if the move goes through.

Anyway! Kind of a rambling post, thanks for reading this far, appreciate any advice/thoughts!

[zoom-zoom]

Yup, I would gradually increase both your running and biking. Don't be tempted to do any formal running speed work at the expense of more miles. Most experts agree that until a person has been consistently running 20-30 miles/week for at least 6 months that speed work is a recipe for injury. Most people find that simply increasing their overall mileage is where the early pace increases arise.

Brick workouts are good, too. You really need to condition your quads to transition from that bike leg back to run.

A great book to check out is Gale Bernhardt's Training Plans for Multisport Athletes. I've used this a couple of times for duathlons. She has several different distance plans and for experience levels, as well.