Paddlers and runners - I need your help

[wannabeanathlete]

I did a duathlon today. 2k run, 4k paddle, 1k run. Not sure of the exact times for the splits. i came second. The run involved a big hill. That was OK. I don't mind hills.

The person who beat me is a much faster paddler than me (she beat me by a minute on the water) but I run faster and my run time was 30 seconds faster than hers.

The next race is in 2 weeks.

I have 2 weeks to improve my run speed to close the gap on our finish times.

I also intend to do some paddling intervals to try and improve my paddle speed.

What is the best combination of sessions, and intervals I can do to increase my pace?