Goal: Run A 5K/10K PR
Training to Scale Back: “In terms of the swim and bike, take 50 percent off both,” Kropelnicki advises. “Try to maintain 3 swims per week, otherwise your technique might suffer.”
Training to Add: Instead of increasing run mileage, begin by simply increasing the frequency of runs. “if you had been running 30 miles a week over 3 days, go to 5 days a week at the same mileage before increasing it,” says Kropelnicki.
Sample Workout: 8–12 x 400m between mile and 5k pace, with equal rest. Add 1–2 intervals each week.