-
@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-
Id agree with something like this. I like a little rowing or swimming as part of a cross training.
If you are in the gym you can always jump on the treadmill for an easy few k’s too. -
Cheers @duncs and @Well_is_it, I should have specified that I have the fortune of not working Mondays, hence why I do a long ride that day. I agree that I could probably ditch a z2 run during the week and add in some speed work. That's what is missing from the picture right now and while the bike is pure endurance, I would like to improve my top end running. I'll give the Tuesday recommendation by duncs a go. Cheers!
Tenderloin
gdkhgd
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