Running

Yeah, I spoke to a mate about getting best results for CV improvement in 4 weeks - he's an ex national tt champ and knows his onions - he reckoned 90% low intensity with 10% absolute max effort. The weightloss I'm hoping to manage with diet and the increased output from running again. That said, I'd need a 7700kcal weekly deficit to lose a kg a week - so I'm not sure how well that'll go!

In practical terms, 2 hard sessions a week consisting of 20 minute warm up and then 10 minutes of absolute max - divided into 10 x 1 minute or 5 x 2 minutes etc. The logic being that you can get plenty miles in around this due to low intensity and get reasonable volume but not tire yourself out too much so that you're capable of proper maximum effort on those days.

So my plan looks like
Monday 6-8 miles zone 2
Tuesday 6-8 miles zone 2
Wednesday 10 x 1 minutes with warm up and down
Thursday Rest if needed, if feeling ok 3-6 miles zone 2
Friday 6-8 miles zone 2
Saturday 6-8 miles zone 2
Sunday 10 x 1 again.

It may take some altering - swap a 10 x 1 for a balls out 5k or something - but I'm keen to see how it pans out. I'm keen to try and hit 30 miles a week for 3 weeks either way so my legs are back in the game for race day.

Also, I'm aware this is very silly and not much useful progress will be made in 4 weeks, but it helps me to get my head down if I have a fixed/strict plan.