Just went through this thread, great stuff. I had several 1000+ mile years, with big weeks and decent run fitness without structure up until the last two years where I got burned out, tapered off the running and started a cycling focus. I think 2019 was ~600 miles and 2020 was 130 miles.
I started increasing frequency towards the end of 2020, and am on my third week of around 30 mpw. Not much structure other than trying for 321 plan mentioned above. Keeping the running at slow paces, though HR probably indicates I am over-doing it.
Biggest concern is how to fit the running with the cycling. I had a lot of cycling volume that has tapered down now. But it still is probably too much once I start adding a bit more mileage and a lot more intensity to the running.
I have been posting on the High Volume Threads for cycling, and in those I have mentioned that I switched recently to SSB MV2.
Plan is currently this:
Monday - VO2 on bike, day off running
Tue - aerobic on bike, easy run (3.5 - 4.5 miles)
Wed - Threshold on bike, long run (9 miles)
Thu - rest day bike, easy run (3.5 - 4.5 miles)
Fri - O/U bike, medium run (6 miles)
Sat - rest day bike, easy run (3.5 - 4.5 miles)
Sun - SS bike, medium run (6 miles)
Rides are first thing in the morning. Runs are usually late afternoon, though I’d like to shift towards lunchtime if I can get the routine of that worked out.
Anyways, three weeks in, and so far I’m OK. After the next week, I’ll probably start adding in strides at the end of some runs. But plan to continue this base period for another month to hopefully get my fitness up and HR down on all the runs across the board before I start pushing it. I’d be happy averaging 30-40 mpw for the year. I come from a running background and can get sufficiently fast on that type of mileage for pretty much anything I’d want to do. Especially if I focus my work better.