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Think you can actually cut down a bit and get faster. I’m definitely no personal trainer so this is all subjective broscience but you really need a day of doing nothing.
Monday - rest day
Tuesday - easy run (up to 40 mins @zone 2)
Wednesday - easy run (up to 40 mins @zone 2)
Thursday - ride a bike
Friday - run (up to 40 mins with 20mins at tempo)
Saturday - Long run (2 hours @zone 2)
Sunday - bike
Well_is_it-
@gdkhgd
(also not a coach, but)
I'm not convinced the short easy runs will add much. If you've got a long run and a couple of long bike rides then I'd say your zone 2 is covered.I'd add some speed work or strength instead and tweak the above to something like
Monday - Rest. maybe an easy spin or some mobility if you get twitchy on rest days
Tuesday - 15mins warm up into something specific like 6 x 1k @ between 10k and HM pace or similar, with, say 90s walk/jog recovery between each. something that lets you focus on a specific pace and improve your top end, which will make your steady and tempo run pace more manageable.
Wednesday - gym/strength/mobility
Thursday - Bike
Friday - strength/mobility/shortish run/crosstraining
Saturday - bike or long run
Sunday - whatever you didn't do on Saturday
duncs
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