Post injury - wanting sub 40min

[dale_8888]

Hey TheEd,

I have been reading a few text books to learn about training, etc. and I have put in some time and effort into working a cycling program around your running program which will hopefully work. If you have any guidance or questions I'd be happy to help/fix the program.

Here it goes: run/cycle

Day 1: 60-70 easy/ seated hill repeats or gear push (lower cadence for force)
Day 2: 30min easy/ 90min easy
Day 3: 5x2k R90/ 60min easy
Day 4: Rest/Rest
Day 5: up to 90min/ up to 3 hrs
Day 6: easy 30min/ 4x6min R120
Day 7: easy 10km/ easy 60min
Day 8: 6x1k R60/ easy 60min
Day 9: easy 30min/ easy 60min
Day 10: easy 60min/ 5x5km R5min
Day 11: Rest/Rest
Day 12: 5km paced/ up to 3hrs
Day 13: easy 60min/ 30sec spin-ups (high cadence work)
Day 14: easy 30min/ easy 60min
Day 15: 10x400 R60/ easy 60min
Day 16: easy 40min/ easy 90min
Day 17: 30min easy 6x1min fast with 1min slow/ 10x8sec R80
Day 18: Rest/ Rest
Day 19: Race/ Race or Rest
Day 20: easy 30-60min/ easy 60min
Day 21: easy 30min/ easy 60min