had a good morning, cycled 15 k to swimming, swam for just over 1 k (then squeezed in a wetherspoons breakfast) cycled 15 k home and did a 6 k run . According to endomondo I burned 2500 calories so even with my breakfast I 'm still ok! First time I've tried to run immediately after cycling and was relieved it was fine, not my fastest run but comparable with my recent runs . I now feel I'm probably going to survive my short triathlon in 6 weeks, but would like to improve my speed a little bit. I was averaging 6.40 minute km's at graduation, but recently have been over 7 mins on a lot of km's particularly on longer runs which is ok but now I would like to work on getting a bit faster over 6 k ( race length) . My question is , do I have a realistic chance of improving my speed in 6 weeks, and what is the best way to improve speed? I have thought about intervals as have some preset in an app but not sure how to proceed, how often etc or if there is another option.