I am a relatively new endurance athlete (have completed one half marathon and one Olympic tri), and I am currently doing the 70.3 Level 1 training plan for the IM 70.3 Wilmington in October.
I have noticed a definite weakness in my running (need a very slow pace in order to go longer than a couple miles) compared to my swimming and biking, which I am quite happy with. My plan currently has me running 2x per week, and I am worried that this will not be enough to get to where I want to be in October. I know I can run a half marathon, but not as fast as I’d like. Would it do more harm than good to add an extra run into my weeks to build up more running endurance?
The Level 1 plan has three runs per week most weeks. The least risky way to accelerate you running improvement is to complete a short (10 minutes, give or take) transition run after one or more of your weekly bike rides. It doesn’t seem like much, but because you’re running on prefatigued legs, the time goes a long way. And it’s a lot less risky than adding standalone runs.