But I still want to be able to ride…
If I were to switch the interval runs to the WTRL races on a Tuesday, would it still work? Or do I need those faster runs in to make the gains?
Unfortunately, yes 
But…we’ve said elsewhere that some very fast aerobic work on the bike is quite good for aerobic running, too.
So you could see some speed improvements.
I’m not doing all of those runs - I am swapping the 200/400/800s with the tempo/fast runs each week, then doing one easy run and one long run.
I have always found the longer runs help with economy and just how to run, you know what I mean?
20 minutes is nothing if you’ve been running for 90 minutes.
So reducing to 4 runs, one easy, one long, and two (tempo/intervals/fast)
So I understand that ‘fast’ for me will be somewhere between MP and HMP
According to Hal, tempo is a middle block building up to 10k pace. For the longer tempo runs (45 mins) are you just supposed to extend the bit at 10k pace rather than extend the build bit
Well, just three!
one long
one easy
one either tempo/fast/intervals
I did a 10k at MP last week as my fast run.
For me, MP is my 70.3 pace, so whilst quick, it’s not dead-legs time.
I stupidly did the club run the day after and that broke me (they were intervals)
This week, I’m doing some intervals, I’ve done my long one, then I’ve a choice to make at the weekend (vVLM or an easy run) 
For tempo - yes, I gradually extend to 10km pace. Never running more than 2km at 10km pace.
It’s about building up to that speed, sustaining the build (which hurts, getting progressively quicker)
I know some people like to throw in a quick 5km in the “middle” of a longer run, but to me, you then just spend the rest of the run with really poor form.
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You building up to anything in particular or just some base fitness/mental well-being?
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Me?
Just trying to chip that 5km time back down to ~18mins to get a good start on the HM for March next year.
Season is a pretty standard template, isn’t it?
March HM
April sprint tri + 25TT
May 70.3 build and start OW swimming
June 70.3
July IM build
August fun things
September winter phase
October repeat…
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Yeah just wondered if you had your eyes on a late season race or if you were building for next year!
Maybe - keep my finger on the pulse for any XC races that may happen.
Love a bit of XC, even though I’m garbage at it now
But no, no proper races planned at all 
(Might try to find a duathlon…it’s been a while since I’ve done one of them!)
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All the NYSD series got binned a few days ago.
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What’s that, 4-4.5h running over six days?
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Yeah, roughly.
Just gotta make sure REST REST REST!
When running, don’t look at the hours.
Cycling 20hrs per week is a piece of pie.
Whereas running 10hrs per week leaves you a total wreck.
Yeah more a case of questioning ramping up to it than doing more, for me 
Im doing 3.5-4h at the moment, will cut back after IMVR then ramp up again slowly after a few weeks off running.
Are you doing your IM this weekend? Bloody awful fires cast for it! 
Next, sat 10th
As hilarious as it would be for it to be tthe first sunny day in ten days, I wont count on it 
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So started this week, I’ve got 2 runs in (13k total) and planning on Saturday being a 6.5k ‘fast’ one and Sunday being a slower 60 mins.
Just got to build up slowly and consistently. Not enough running recently has left my legs feeling weak. I know that 2 weeks of regular running will have me back feeling like I can do some of those sessions.
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1 x 8km run so far this week.
The strength sessions aren’t crippling me though like they were after the first week back in the gym since Nov last year.
Will run tomorrow after strength and 1 more on Sunday morning.
1st 5km test in 4 weeks. Gonna just run easy a lot and bank on the strength & bike efforts.
I managed a 19:50 5K this afternoon as part of a run, I did 4k steady.
It was tough work but faster than I was expecting, although it was about 15m net downhill, but also was on trail with a couple of obstacles in places.
Fairly pleased, although that wasn’t far off half marathon pace this time last year!
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Think you’re in the wrong thread Jeff, you need the sub 18, unless you just came to laugh at us 
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Sun 18 is never going to happen.
I was just pleased to sneak under 20!
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Lunchtime intervals all managed under 4m/km so working towards target pace. Find it so hard to push during a solo intervals session, so much easier in a group.
3x500/1000 off 60/90 seconds
500 @3.56
1000 @3.50
500 @3.50
1000 @3.40
500 @3.37
1000 @3.53
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