I just completed the SSBMVII and although I didn’t see much FTP improvement I have increased my overall fitness. I can see this because I took a break from running for roughly 30 days and improved my run time for a segment I run repeatedly and completed the run with a lower average HR. So the aerobic system obviously improved even though I did not see a significant FTP increase.
I’ve done a fair amount of bike racing over the years and I’ve decided that for 2019 I would like to become a more well-rounded athlete rather than single sport focus. To me this will mean 3-4 bike workouts per week, 2 weight training sessions per week and some level of running per week TBD based on what the TR Kingdom recommends.
I’m 46 and about 75kg. I have been off/on the bike since 2012 and have raced road, MTB and done some endurance stuff like Leadville. While it has not been a major focus of mine (lightbulb), I feel like I have failed to improve my running speed over the years.
I am currently able to run endurance runs of 6+ miles at an average pace in the 10-11 minute mile with a zone 2 HR and what I would call tempo type runs in the 2-4 mile range in the 8-9 minute per mile range. I think for the right carrot I could run a single sub 8 minute mile but that would be it, nothing repeatable. My peak running mileage for a single week last year was 26 miles.
If I would be able to get to the sustainable 7-8 minute mile universe, I would like to pursue an IM 70.3 near the end of the year and have no problem taking the year to build up my speed.
Is there a way to build real speed on 3 runs per week and if so what is the formula that you would recommend? The reason I would opt for 3 per week is I don’t want to drop the bike altogether and I’m definitely limited to 5-7 hours per week total for training. I’m considering doing the TR low volume build phase and as of today, don’t really have good access to a pool. Because of this, I thought I would build up my running to a point of me being content, then adding the swim later in the year.
Thank you for your thoughts.