I'm a self-coached, MOP athlete and currently training for my first full IM at the end of July. I'm a horrible swimmer (1:50/100), decent biker and decent runner. I'm also married with 2 young kids so my training time needs to be efficient. I'm current doing on average 3 runs a week based on a 3 hr marathon plan I found online.
M: Tempo (at 6:40 pace). Currently running 3 miles @ tempo but plan builds to 12 miles. Average run 7-8 miles.
W: 800's (at 6:00 pace). Currently a 3 but builds to sets of 10. Average run 7-8 miles.
F: Long Run. More focused on time. Gets up to 2:30 running with some tempo miles towards the end.
I'm probably giving more detail on the plan than you care to know, but all 3 of these workouts leave me pretty sore the next day. I normally also do a swim in the morning before all 3 of these workouts. What I'm wondering is if I'm biking Tues, Thurs, and Sat, should these bike workouts also be hard or should I bike more as a recovery ride in order to get ready for the next days run. My Tues/Thurs rides last about an hour and Sat I can get about 2 hrs in (for now). I plan on riding longer as I get a few months out from race day.
M: Tempo (at 6:40 pace). Currently running 3 miles @ tempo but plan builds to 12 miles. Average run 7-8 miles.
W: 800's (at 6:00 pace). Currently a 3 but builds to sets of 10. Average run 7-8 miles.
F: Long Run. More focused on time. Gets up to 2:30 running with some tempo miles towards the end.
I'm probably giving more detail on the plan than you care to know, but all 3 of these workouts leave me pretty sore the next day. I normally also do a swim in the morning before all 3 of these workouts. What I'm wondering is if I'm biking Tues, Thurs, and Sat, should these bike workouts also be hard or should I bike more as a recovery ride in order to get ready for the next days run. My Tues/Thurs rides last about an hour and Sat I can get about 2 hrs in (for now). I plan on riding longer as I get a few months out from race day.