Training advice

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I'm looking to enter my first duathalon; 2mile run, 10 mile ride, 2 mile run. My current 10 mile efforts are 17-18 mph AS. I have about 45 days. What would be the most effective training methods to improve on AS.

Keep in mind, I am working on improvements in my running and am limited to 3 days of riding a week.

Would a 20 mph effort be realistic?

All suggestions invited.