burnthesheep wrote:
I have a fun one............
The wife is the runner. I'm the cyclist and can swim OK. I loathe running. If chased by a predator, I may get away well enough. Otherwise, bike or pool.
She doesn't think I could do a 5k in 25min or less. I think I could do it right now. If I win, I can go ahead and get that rear carbon wheel I have my eyes on.
I'm nobody to write home about fitness wise, but I'm not a slouch either. I ride about 100mi a week every week with about 1/3 of that pretty intense intervals.
If I swapped a few workouts for two weeks from the bike to the running shoes, what would you do other than running a 5k distance to win the bet? I'm pretty decent at 10 mile individual time trial pacing.
What's the over/under on success and what would you do if you had 4 workouts in 2 weeks to play with?
Also, anyone know if a cycling computer activity will convert over on Strava nicely if I used it on a run?
You need to do two things for this "race": raise your cardiovascular ceiling and maximize the percent of that ceiling you can maintain for the duration of the event.
The best 5k fitness I ever had (last year, ~18:30s) was obtained by doing virtually nothing other than 1 mile repeats and 5k time trial workouts every two or three days, for a total of about 12 miles per week, including warmup. Training volume is entirely overrated for races under 10k (and probably over 10k also). They're difficult workouts, but you'll build insane run fitness.
Edit: I missed the 2 week deadline thing. Definitely, as others have said, do a best effort time trial ASAP, then run several workouts of 0.5 to 1 mile best-effort repeats, totaling about 3 miles per workout (not counting warmup). It is estimated that positive acclimation to an endurance exercise bout takes about a week to materialize, so don't do anything overly strenuous in the week of your "race". Mental game thereafter. Best of luck.
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