Old 03-22-14, 10:40 AM
  #10  
Proxer
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My opinion: Start slow with low miles doing walk/runs if need be 3xs a week. Like others said, do this on feel in terms of perceived exertion as well as your muscles, tendons, and bones. A general rule is to increase your total weekly distance by no more than 10%. Same with increasing the longest run in the week. Don't worry about speed and intervals until you have a consistent base. As much as you have been cycling, you should still start your running at the bottom. There may be some cardio overlap, but the mechanics are completely different, meaning your muscles, tendons, and bones are at a high risk of injury.

From my experience, it is worth taking the first month after a hiatus slow while steadily increasing distances. You are way better off doing this and staying healthy as opposed getting overuse injuries that will set you back way longer. Especially because your goal race is in the fall, there is no need to rush things now.
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