So I have tried searching for this kind of thing here and in the books I have on training but couldn't find a concrete answer
So in a given week (right now where I am only running and cycling) I will try and get in at least 2 Zwift workouts (usually try and make them 75-90 minutes) plus a longer ride (3-4 hours) and then try and hit ~35 mpw on 5 runs with a long run of 90 minutes (roughly 12-13 miles for me). All the runs are easy paced, zone 1 or zone 2 and try and have 1-2 runs with strides at the end. Some weeks I may be able to squeeze in an extra bike ride or extra run but this is my normal right now. Don't have any races so just doing some low structured stuff, trying to keep run endurance up and slowly raise my FTP on the bike and in general just getting adjusted to keeping 10-12 hour training weeks
Now my question pertains to fitting in a run workout. Workout in this case meaning something harder effort wise than the Z1/Z2 efforts. I come from a running background and in the current time I feel like I am struggling to make improvements in my run fitness on this current schedule. Now to improve I feel like I need to start adding in tempos/fartleks/hill reps. At least 1 per week and ideally 2 but I don't know how I am supposed to find time to do those as well as the zwift workouts and the long efforts and recover between. So is it advisable to double up on workouts one day (such as sweet spot intervals on zwift in the morning and then a tempo on my run in afternoon) or is it better to alternate such as doing a zwift workout on a Tuesday with easy run in afternoon and then Wednesday being a tempo run?
Sorry if this was confusing, just trying to figure out how to best set up my training week going forward
So in a given week (right now where I am only running and cycling) I will try and get in at least 2 Zwift workouts (usually try and make them 75-90 minutes) plus a longer ride (3-4 hours) and then try and hit ~35 mpw on 5 runs with a long run of 90 minutes (roughly 12-13 miles for me). All the runs are easy paced, zone 1 or zone 2 and try and have 1-2 runs with strides at the end. Some weeks I may be able to squeeze in an extra bike ride or extra run but this is my normal right now. Don't have any races so just doing some low structured stuff, trying to keep run endurance up and slowly raise my FTP on the bike and in general just getting adjusted to keeping 10-12 hour training weeks
Now my question pertains to fitting in a run workout. Workout in this case meaning something harder effort wise than the Z1/Z2 efforts. I come from a running background and in the current time I feel like I am struggling to make improvements in my run fitness on this current schedule. Now to improve I feel like I need to start adding in tempos/fartleks/hill reps. At least 1 per week and ideally 2 but I don't know how I am supposed to find time to do those as well as the zwift workouts and the long efforts and recover between. So is it advisable to double up on workouts one day (such as sweet spot intervals on zwift in the morning and then a tempo on my run in afternoon) or is it better to alternate such as doing a zwift workout on a Tuesday with easy run in afternoon and then Wednesday being a tempo run?
Sorry if this was confusing, just trying to figure out how to best set up my training week going forward