Training Advice Needed - Running + Cycling
This year I have done 2 5k runs (finished each in about 22 1/2 minutes) and 1 mtb race (placed 2nd in Beginner Men 30-35). During the summer, my running was rather limited (average 1 run of about 3 1/2 miles per week). I'd ride on average 3 times per week (off road whenever possible). Nothing structured. Over the past winter, I kept in shape by spending time on the treadmill and doing Tae Bo tape workouts.
My goals for next summer are as follows:
- Run a 5k in under 20 minutes (would like to get down into the 17 minute range if possible)
- Finish the CRIM 10 mile race next August
- Be competative in Sport class mtb racing
Does anyone have any thoughts on how I can structure an off/early season training plan to accomplish this. My initial thought is to take a triathelon training plan and just substitute some other activity (or additional running or cycling) in place of the swimming. At my disposal I have a treadmill and a trainer.
Lastly, what is the best way to add weightlifting into the mix?