Recover Monday with an easy morning run. Do minimum of 15-20 min on the treadmill. This is considered a day off. The rest of the week looks like this: Tues-800 repeats/Wed-speed drills/Thursday-1000's and 800's/Friday-speed drills/Sat-race a 5 or 10K/Sun-long ride. Switch the weekend days if you want.
Focus on your weak discipline. I am focusing on riding this week. Mark and KG, you guys are focusing on running.
You WILL do morning or evening 15 minute runs on the treadmill. RECOVER.
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