I've got a run & ride event in 30 days. It's a pretty straight-forward 5k run + 15k TT.
The problem is that I'm a bike racer and not at all a runner. It's out of my comfort zone, but the starting line is also 100' from my house. I'm looking for a bit of advice on running prep over the next ~4 weeks.
I did the event 2 years ago...no running prep, literally no run warm-up; I paced my run based on just a feel for tempo/threshold and wound up running a 7:50 pace. I was actually proud of that. I hopped on my TT bike and.....HR was @ threshold but power was tempo. NO biggie...not much I could do about it.
I couldn't race last year as I'd broken my femur a month prior. No run for me!
I'd like to have a good run, but I'm not too stressed about crushing it. I'm not trying to compete I'd mainly like to set myself up to just have a solid (threshold) ride on the bike...a ride at mid-threshold power will get me the best bike split. :)
I'm about 6% lighter now than I was then (would that mean about 6% faster on the run, all else equal?). I was thinking that perhapsI should start out with 1/2 mile run, 1/2 mile walk. Not sure about the best way to ramp up.
Any ideas for a plan for the next 4 weeks?
My primary thing will be training on the bike, but i could do morning runs as often as advisable. Should I run easy and get used to the distance? Should I break it up with running and walking? Should I do some all-out efforts? What is the best way to warm-up race morning.....just do a running warm-up?
For reference, last year I threw on some shoes and did an all-out mile (no real warm-up) in ~7:00, just on the spur of the moment. I could not have continued that for 2 more miles.
Thank you!
The problem is that I'm a bike racer and not at all a runner. It's out of my comfort zone, but the starting line is also 100' from my house. I'm looking for a bit of advice on running prep over the next ~4 weeks.
I did the event 2 years ago...no running prep, literally no run warm-up; I paced my run based on just a feel for tempo/threshold and wound up running a 7:50 pace. I was actually proud of that. I hopped on my TT bike and.....HR was @ threshold but power was tempo. NO biggie...not much I could do about it.
I couldn't race last year as I'd broken my femur a month prior. No run for me!
I'd like to have a good run, but I'm not too stressed about crushing it. I'm not trying to compete I'd mainly like to set myself up to just have a solid (threshold) ride on the bike...a ride at mid-threshold power will get me the best bike split. :)
I'm about 6% lighter now than I was then (would that mean about 6% faster on the run, all else equal?). I was thinking that perhapsI should start out with 1/2 mile run, 1/2 mile walk. Not sure about the best way to ramp up.
Any ideas for a plan for the next 4 weeks?
My primary thing will be training on the bike, but i could do morning runs as often as advisable. Should I run easy and get used to the distance? Should I break it up with running and walking? Should I do some all-out efforts? What is the best way to warm-up race morning.....just do a running warm-up?
For reference, last year I threw on some shoes and did an all-out mile (no real warm-up) in ~7:00, just on the spur of the moment. I could not have continued that for 2 more miles.
Thank you!