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@Chalfie
Yeah. Just for a bit.
I've been somewhere like where you are now about a year or more ago.
No real time for an effort on the bike, perhaps falling away from riding bikes because of time commitments, getting a bit fed up with just commuting, feeling rushed.
I decided to try and run home / to work. From Sydenham to Elephant and Castle which is 8 - 10 km depending on the way home. To do that I started doing some run walks first. Then park runs. Then did one run to work.
Then i think i probably sacked off my good advice to myself and just started running more.
I didn't get too injured, but I definitely made the wrong choices with shoes, and bags on my back, and with trying to run to work/from work too soon.
Now I run most days to and from work (which has changed to only 5-8km away as I'm now working in Brixton). I don't think I'm any slimmer though. And I'm still not under 20 mins for a 5. But this daily running has kept me in the mid / back of the pack fodder of the london x league not quite old duffers section. Without any other bike riding/intervals.
I'd aim for an hours running after 2 months of 1 -2 times a week of ~3-5 km. In hindsight. Though if you told me this a bit ago, I'd nod and say yes. And then fuck it all off and go for a longer run as soon as I felt able and then laughed as I hobbled down the stairs.