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Those 10 days between the cycling and 20k are pretty critical. IMO, use them for recovery and staying loose - essentially a taper.
How many days is the cycling trip? If it’s 3-4 days that’s one thing but if it’s 7-10 of smashing it out in the mountains then obviously a different matter.
Probably don’t need to be running 5 days a week, 4 is probably fine and you can probably keep it almost completely zone 2 (which you already are).
Easy long runs on a consistent schedule just naturally get you faster but if you’re doing cycling as well then drop the 5th run and focus more on recovery.
Well_is_it-
Agreed on the gap between cycling and running being key. I'll probably have accumulated a load of TSS in Marseille, for which I'll be aiming for probably three 100k + rides and a couple of shorter ones. Probably will be doing my best to hit that hard as it's the year's main cycling holiday. But I just looked at Strava from last year and this time I'll be heading out with a much better level, so that's reassuring.
And yes also to the 4 days/week running; I do most of it first thing in the morning so starts easy then sometimes do a couple of clicks at "race pace" once I'm properly awake. The one thing I'm thinking is to try to make sure I get a longer run in during the week as this has been knocked out by a couple of dry days where I actually did a ride rather than the long run.
My week roughly looks like this:
Monday - long ride
Tuesday - easy run
Wednesday - longer run/fast run (time depending)
Thursday - easy run
Friday - longer run
Saturday - long ride
Sunday - maybe a short run
gdkhgd
Wondering if anyone's got advice on training running and cycling at once? I've been gently getting back into running over winter and now very excited about it and doing a 20k race at end of May. However, the weather has finally turned and I'm trying to kick my butt into gear for a trip to Marseille mountains which will be 10 days before the 20k running.
My aim is to be doing 100-120k rides in Marseille with 1000-2000m elevation without bonking 50k from home. Right now, I'm riding twice per week and have extended my range to around 90–100 Belgian kilometres in about 3.5 hours. Run-wise, I go 4 or 5 times a week with long runs close to 20k and trying to be roughly 80/20 for training. I'd like to do the 20k in about 1hr20m (so 4m/km).
I'm not following a strict training schedule but just get out when I can. The running I have been cautious with as I broke my femur and pelvis four years ago and subsequently am very cautious and do mucho mobility every day. I've had a couple of false starts on the running since the accident, a couple of years ago got a bit ahead of myself and did a couple of sub-40 10k times but then my hips said an emphatic no and I was hobbling round for a few months. I'll turn 30 this year so trying to acquire some wisdom and not obsess about PBs any more.
Ultimately I want to do both these hobbies sustainably and if that means easing off the gas now for longer-term gains I will gladly do that. But would much appreciate any advice on how to improve at both simultaneously.