Running

^ build some rest in else you'll fall apart?

I have no idea about training on that level, but I'd add a day of rest in there, and some time in the gym to keep core strength

gets another beer from fridge

I could pick Saturday as rest day, and I forgot to mention I'd probably keep my 4 gym sessions per week in there.

I have a feeling you're procrastinating...Less talk, more running.

You could try:
Do your commutes as usual.
2 gym sessions.
2 runs during the week (short, sharp and painful).
One long run, one long ride on the weekend.
Friday is a rest.

Sunday ~4 hours spread over ride and run
Monday - commute, 10k recovery run
Tuesday commute, 45 minutes gym, hour of regents laps
Wednesday commute, 45 minutes gym, running intervals
Thursday commute, 45 minutes gym, 2x20
Friday commute, 45 minutes gym
Saturday - rest

I have a feeling you're procrastinating...Less talk, more running.

I acknowledge this to be true.

Riding 90 mins at threshold? Enjoy your walk up the mountain. Try 85%.

Get the bus on Friday

edit oh you changed the mad plan

That just means I need to get my FTP higher!

Average power this year was a frankly shameful 251 watts for 1:40, year before was 273 watts for 1:35.

I'm not a coach but a) you shouldn't do the same sessions every week and b) you still need to get a solid aerobic base to build on.

What the fuck am I doing posting in the running thread?

Unless plodding through mud with a bike hanging on your shoulder is considered 'running'?

I suppose CX includes riding AND running in the same activity, so maybe I should just do that, up as many hills as I can find?

Lose the commute. It's wasted miles, unless it's just pootling. Any faster, and you're digging into your ability to train effectively.
Running = speed (tue), tempo (thu) & long steady (sat).
Cycling = turbo (wed), regents (fri am) & long steady (sun)
Rest day is Monday.
Welcome to slevless (tue am swim, thu am swim, sun eve squad)

Closer to the time, do a load of running off the bike after the tempo sessions.

Problem with losing the commute is I still need to get to work, and I hate public transport.

I could run the commute some days I suppose?

Ride your commute at <55% ftp?

That'd be easy enough.

My goals are currently to go from nothing to Marathon in 4 months. The physio thinks I should be able to do it but he hasn't said "so long as the pain doesn't come back", but I know that's what he means.

If I can't make London marathon then I'll target another before September as I want to run one before I turn 30. Maybe join @Pifko in his summer marathon?

Longer term I have a vague idea that running ultra distances would be cool, whether I will ever even have time to run for that long is questionable.

FYI I'm aiming for the Purbeck Marathon, which is actually 27 miles and about 3,500ft elevation...

Sounds "fun". Could be a good target if my knee plays ball.

Copenhagen marathon end of may should be quite good.

With the added bonus of being able to sell it to the gf as a weekend away! I also have vague plans for running New York with my mum and sister but the ballot hasn't opened yet and it doesn't look cheap.

Final X Country of the year today. 7.5 of your finest miles across Farthing Downs. Got to make leaving the Christmas Party early last night worth it.

What a great year of running. Enjoy the weekend people.

Respect to Ron Hill.

Say 'hi' to the HHH group for me :-). I'm stuck at home with a broken boiler.