Well the good news is that it’s not going to be radically different to the spinning you do coming into the bike-run transition. With my athletes, we concentrate on sessions where the final 30m of a run is much faster – so we might run 9 x 100m with a walk recovery. In each 100, build up from a relaxed speed to pretty quick in the final 30m. We run it as a workout after three or four miles and cool down three or four more after the 100s, but it could be a standalone workout.
Another good drill involves 10-15m ‘sewing machine’ steps – super quick, pitter patter short strides, as it sounds. Do that once a week, three or four times before a workout.
As with all training, this is going to take six or eight weeks to really pay dividends but it will, plus it’s going to make you much more effective at the end of long races. As endurance athletes we often ignore pace work like this, but trust me, it really does pay off big in longer events.