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defrayne
Question:
I have decided to enter a 12km running event in 4 weeks time
What is the best approach considering that I cycle about 350kms per week and perform 1 to 2 60-09 minute anaerobic weight sessions per week on top of this and have done so for the past 8 months consistently?
Note: Approx 290kms of my cycling training comprises commuting to & from work via the gym etc, the rest is a combination of group rides and competition events.
For the running part I am considering building up to 1 interval session once per week on top of 3 12km long distance sessions, where at least once of these is fartlek based.
Asked by defrayne - 2 answers - 19 weeks 5 days ago
scousemouse78
hello there. You already have a good endurance level with your cycling so personally i would do the following: -
day 1: 6 x 400m at threshold pace (3min recovery) followed by 2 x 200m sprints
day 2: 5 mile run at race pace
day 3: 5 x 1 mile efforts (time completed = recovery time)
day 4: 4 mile fartlek run
Personally i would be inclined to build up to the big day instead of tapering off.
Submitted 19 weeks 4 days ago by scousemouse78elkynben
First things first: consider specific strength for running (propioceptive), your tendons and muscles will have a different movement pattern (specially if you do not run on a regular basis). I think you must test your running and work on your weak links (as everyone) before considering routines.
Submitted 19 weeks 6 hours ago by elkynben