My 4-Month Cycling and Running Plan
I'm putting together a general fitness/training plan for the first ~4 months of 2020: Now through April 24.
In late April & May I'll be trekking in Tibet (high altitude! 12,000' to 18,500' for ~4 weeks!)
When I get back I intend to focus on attempting a personal best in the 5k, which would be sub-22 min. If the stars align I think I can go sub-21:15. (For what it's worth, I turn 60 this year!)
For the next 4 months I want to have the flexibility to alternate between running and cycling depending on how I'm feeling, weather, unforseen schedule conflicts, etc. That is, on any given day I may ride or run depending on what is going on in my life.
I also do strength and conditioning classes at the Y 4-5 days per week. So, in addition to cycling/running, I do other kinds of movements.
My baseline plan is for cycling endurance and gets me to 200 miles in late April.
How should I think about converting from cycling miles (the baseline plan) to running miles?
Is there a recommended conversion factor I can use?
How else should I think about it?
In the "best laid plans" category:
I tore a muscle/ligament in my right calf about 2 weeks ago. It's recovering well, but running is probably off the menu for at least another 2 weeks.
I can cycle no problem with no irritation to the tear, but have only been going at a mellow pace until it fully heals.
Strength and conditioning classes at the Y are obviously off the menu. Instead I've been incorporating strength and conditioning movements into some walks and hikes: Go for a ~3+ mile walk (or run), stop every 1/2 mile and do 3x 1 min of body weight movements like squats, lunges planky moves, etc.
With the race calendar in upheaval I obviously don't have target races set up yet.