I recommend you read Norn Sheil's book "7-11 Grand Prix Training Manual II" published by Rodale Press in 1984. A little dated but great for beginners and you can then tailor Sheil's approach to yours. The book is out of print but appears for sale on ebay or various other sites from time to time. Or borrow though your local library (your library could probably borrow it from one of the libraries listed here
http://www.worldcat.org/title/7-elev.../oclc/19790799)
Last edited by 700wheel; 07-03-14 at 02:02 PM.