Originally Posted by
chasm54
I'd suggest a couple of interval sessions, one of extended 20-minute intervals at the sort of level of effort you'd run 5000 metres, and one of 1minute intervals at the highest intensity you can sustain. Throw in a "tempo" ride of an hour at a runner's 10k level of effort, and make the rest of your rides pretty easy, cruising speed stuff.
You lost me a little here. 5k effort is usually somewhere between 14-20 min for a runner in good shape depending on how good they are. I'm not following how you could do 20 min intervals at 15 min race pace effort. Unless you mean doing 2-5 min repeats for 20 total minutes.
Same thing for the 10k effort stuff. If 10k effort is a 35 minute effort, riding for an hour at that pace seems impossible; again unless you mean breaking it up into 10-15 min chunks.
Sorry if I'm being dense and missing the point.