I have decided to enter a road running race. As you can see from my use of non-technical lingo I am frankly and quite obviously not expert (although technically I am a "Masters Athlete")
In researching the types and levels of training I would need to be able to complete a triathlon, I came across a handy formula. Time training = proportion of race that discipline takes up...
20 mins swim = 22%
40 mins cycle = 44%
30 mins run = 34%
Now this is all well and good, and when I get into training proper I shall stick to this, the thing is my weak (WEAK!) points are the run and the swim.
So the plan is this. I will train just the running and the swimming until I can cover the distances comfortably (I'm giving myself until Christmas). Then in the New Year I can start a structured training programme to build up for an actual event.
With this in mind I am going to enter the Regents Park 10km race or the Richmond park 10km in December (Maybe both). If I can build up in two months to running a 10km race then I will be well on my way to being fit enough to run a tired 5km.
All the advice I've read so far point to attempting to good enough on the bike, to come off of the bike section relaxed and with plenty of leg energy. This means I can't let my on the bike fitness drop off over the winter to the level I did last year. I'm thinking one or two round trips to work for now, and then add in spin class after Christmas.