An easy week is 3 runs of 9 and 9 and then 14 miles. a hard week is 3 (or 4) runs, 9 and 12 (and sometimes 10 more) and then 32 miles. I run off-road whenever possible, it is easier on my body. I think the crucial portion of my training is the "every other weekend" or "3 out of 4 weekend" long difficult trail runs.
The bulk of your training. Though you'll most likely do the long ride on a weekend, it can be done any day of the week, so long as you do it. Start with a couple of hours' riding, or more if you're fitter, and build up by 5-10 miles each week, to around 85 miles. Do these rides at a steady pace, around 70-75% of your maximum heart rate ...
From zero running to a continuous run of 5k or 3 miles. Additional, optional goal Your first 5k race Plan duration 8 weeks This training schedule assumes that you are completely new to running, or returning to running after a long layoff (please see the notes on page 3 before starting). The aim of this first two weeks is to give you
10 week training plans for sportives are becoming more and more popular, year on year, with new ones popping up throughout the UK on a regular basis. It is possible to find a sportive event any month of the year, with the majority in the summer for obvious reasons. If you are new to cycling or have been doing it occasionally for a while, then this programme is for you.
And last week, did my first 50K ever. Training highlights: Prior to starting a 16 week training plan, I built up my monthly average to 50-60K per week. Average KMs per runs (10-15k). I found a 16 weeks training plan online and started the training. The plan had a mix of short runs, tempos, body workouts, and hill runs.
8-Week Training Plans for 15-, 30-, 60- and 100-mile rides Cyclist Level: Beginning to intermediate Getting started * Before starting the 8-week plan, begin to bike indoors. Use upright and/or recumbent bikes or try a spin class. * Start with small amounts of time (5 to 10 minutes to start), at a light-to-moderate resistance.
10:00 a.m 5 miles at 4:50 pace, then 15 x 200m hills Tuesday 6:00 a.m 9 miles in 5:30 pace 10:00 a.m 9 miles at 4:50 pace Wednesday 6:00 a.m 14 miles at 5:40 pace 10:00 a.m 6 miles easy Thursday 6:00 a.m 9 miles at 4:50 pace, then 20 strides practicing form 10:00 a.m 9 miles fartlek Friday 6:00 a.m 9 miles in 4:50 pace
Nov 05, 2020 · Week 4: Monday: Rest . Tuesday: 3 miles easy pace . Wednesday: Rest . Thursday: 2 miles easy, then 4 x 90 secs fast, with two mins between reps, then 2 miles easy. Friday: Rest . Saturday: Rest
Week 2: Monday: Easy 20-minute run. Tuesday: 10 minutes cross-training. Wednesday: 10 minutes easy, then 4 x 1 minute fast (with 1min rest between reps), 10 minutes easy. Thursday: Rest. Friday ...