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RE: How fast can I get off 2-3 runs per week?
Chatted with my coach and we have a general outline of starting off by trying to run 5 days every two weeks on every tuesday / friday and every other sunday.

Cycle Schedule:
Day 1 (M): Easy Spin on the bike
Day 2 (T): Run
Day 3 (W): Bike intervals
Day 4 (Th): Easy Spin on the bike
Day 5 (F): Run
Day 6 (Sat): Bike intervals
Day 7 (Sun): Easy Spin on the bike

Day 8 (M): Progression Ride on the bike if feeling good
Day 9 (T): Run
Day 10 (W): Bike Intervals
Day 11 (Th): Easy Spin on the bike
Day 12 (F): Run
Day 13 (Sat): Easy Spin on the bike
Day 14 (Sun): Run

The running days will be workout days essentially so no easy runs in the schedule as of now (that sunday run may be close to one though).
Bike interval days are just a way to get my heart rate up outside of running. Its pretty hard to maintain an elevated heart rate when just spinning so bike intervals get my average heart rate around 150 BPM. The easy spin days may be subbed with aqua jogging or swimming.

One thing we were really unsure about was where to put the cycling interval days - I need something to get my heart rate at a reasonable level when I am not running and we thought right after the running days would be the best place for those.

Any triathletes out here have any suggestions for this?

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