I found the link (back at my normal PC now)

http://www.avantiplus.co.nz/pluszone...-training.html

20k TT or maybe a 40k TT

a 5k doesn't have to be at "race pace" though. You can run an easy 5k.

Well then just ride 20k by yourself.....

sounds like maybe the OP is looking for an app for cycling interval training. If so, I've been looking for the same thing and have yet to find a good one. I'd love to find an app that you can set for, say, Tabata intervals, with audible sprint/rest alarms. Does such a thing exist? (It does not exist on my Cateye.)

I disagree... Do you think that all 5K runners are going as hard as ALL of the cyclists in a 10 mile TT? Are there any cyclists who just want to finish the TT to say that they completed the distance? Big difference...

Change it to 5k race and it's fairly accurate. A 5k race is painful.

Let's not nit-pick this thing. A 5K is generally the shortest and fastest "long-distance" run. You can maintain a very fast pace at this distance. Same as the 10 mile TT. Short and fast.

Come on, that is what we do best on BF. :)

OP, if you google "Bicycling Magazine Century Training Plan", you get a nice 10 or 12 week plan which gets you up to riding a 100 miles.

You can scale the numbers up and down as you want, to get your desired target.

Here's one:
http://www.avantiplus.co.nz/pluszone...-training.html

True.

Couch to 5k is not a competitive training program. It basically just enables you to complete the run, at whatever pace you can. What you do after the program is up to you. The OP says he does 10k rides, I doubt he's interested in a 10k TT. What would probably compare to a 5k run/jog is probably a 20k ride.

I misunderstood the question. I was thinking a max effort 5K, not a casual jog. I agree that a casual 5K (just get it done) is about the same as a 20-25K ride. My first 20 mile ride was a major milestone. A TT is definitely a lot more advanced.

Hey there you go!

Useful.

Yeah, this is the equivalent in my mind. Sure, a 5k isn't the same as a century, but both are goals that are attainable by almost anyone -- with some preparations.

+1. I actually just came back from a 16k recovery run - far less painful and strenuous than my 5k runs at race pace I tell ya.

16k is my monthly running distance!

An avid runner and cyclist says that running one mile is equivalent to cycling 3 miles. He is 74 and still winning races so I guess he knows what he is talking about.

If that's the case, then a 5K run would be more like a 50 km ride. 50 km is usually the shortest distance they'll offer at organised century events (50 km, 100 km, 160 km) ... it isn't a long distance by any means, but it does show up on the schedule with long distance rides.



If the OP wants to do a 50 km ride ... he should go ride the 20 km ride I suggested earlier a few times, then try a 25 km ride a few times, then try a 30 km ride a few times ... and in a few weeks, he'll be doing 50 km rides quite comfortably.

True. I was thinking along the lines of a "get you started" plan. Do it in km instead of miles and it is a pretty decent plan for beginners.

If you've got an iphone or ipod touch, I use an app called "Seconds". Comes in a pro or free edition, but it has various types of intervals, including HIIT and Tabata, preloaded, or you can program whatever you want as well. Audible 3 second countdown to indicate the end of an interval. I use headphones and put music in the background (you can also set it up so it hits up a different playlist for every interval) and use it for trainer intervals.