Simplified training schedule

After my initial stab at a schedule I've adopted a much simpler approach. I wonder if the single long run is more beneficial than two shorter ones. And as the weather becomes increasingly inclement the prospect of running home in wet kit isn't so nice. Also, I was managing a complex dry-cleaning rotation system to avoid carry too much to work; but if you concede that you might have to take your whole outfit on your back (except shoes, which are under my desk) then things become a lot simpler.

All training is done in the morning. I have dabbled with a little of resistance training (dumbbells) but I'm not sure I need to do much of that with the rowing. I'm also trying to get all my training into the working week. All runs are on the road; all rows are in the gym at work.

Monday
5K run

Tuesday
5K run + 5K row

Wednesday
Rest day

Thursday
5K run + 5K row

Friday
10K run

Saturday
Possibly a bike ride but at most a leisurely one to the fish market or country pub.

Sunday
Rest day

The Run-Row combo
I'd like to claim it was a planned consequence of in-depth anatomical study (it wasn't!) but a run followed by a row is curiously complimentary. Perhaps because I'm a mid-foot runner and a poor rower?

Cycling technique resources

* http://www.outsideonline.com/blog/outdoor-adventure/celebrities/the-top-11-cycling-technique-tips.html
* http://www.bikeradar.com/fitness/article/technique-break-your-cycling-bad-habits-27997/
* http://www.bikeradar.com/fitness/article/beginner-technique-five-common-cycling-mistakes-22915/
* http://www.cptips.com/tech.htm
* http://www.bikesplit.com/bsa4.htm
* http://www2.bsn.de/Cycling/articles/Cycling_techniques.html

Combining commute and training schedule

I have built my training into my daily schedule; but it does take some organisation.

The commute
I used to drive door-to-door but rising petrol costs have made it economically equivalent to public transport. So I catch the train and run or walk from the station. And it's great! An hour reading, or music (or a snooze) is so much more enjoyable than staring at a queue of cars. And I'm sure I've saved a few quid (and calories) on car snacks.

Per week this equates to:

    Walk:   10 km
    Run:     17.5 km
    Gym:    one hour

I use a 3L CamelBak - which is overkill hydration-wise - allowing me enough room for socks, pants, tie, 40 cm x 40 cm micro-fibre towel and an ironed shirt (which mostly comes out still ironed at the other end). Shower gel and shoes I keep in the gym locker and my trousers are in constant rotation at the dry cleaner.

I use walk days to ferry supplies of yoghurt, crackers and shower gel as necessary (rather than run with them). I also have a small umbrella should the weather turn inclement. (Or course, when you're running the weather doesn't matter.)

Schedule
All walks and runs are 2.5 km, apart from Friday morning when I alight one stop further down the line for a 5 km run. All gym sessions are half-hour high-rep upper-body training. 

	Morning	Afternoon
Monday	walk	run
Tuesday	run + gym	run
Wednesday	walk	walk
Thursday	run	run
Friday	long run + gym	walk
Saturday
Sunday	hot yoga

85 bpm running/cycling songs

In ChiRunning Danny Dreyer recommends a constant cadence: adjust your speed by altering stride length not tempo. This playlist is intended as an aid to running at his optimum rate (he actually runs at 90 bpm). I actually find it very quick but I will persist.

M.I.A "Paper Planes"
Gorillaz "Clint Eastwood"
Beastie Boys "Pass the Mic"
Beastie Boys "Sabotage"
Morcheeba "Slow Down" (Never attempt to run to Morcheeba, ever!)
Transplants "Gangsters & Thugs"  (double time)
The Cure "Boys Don't Cry"
Lenny Kravitz "Always on the Run"
King of Leon "Crawl"
David Bowie "Young Americans"
Wintersleep "Weighty Ghost"
Arctic Monkeys "When the Sun Goes Down"
The Verve "Bitter Sweet Symphony"
Beastie Boys "So What'Cha Want"
Tricky "Black Steel"
DJ Shadow "Scale It Back"

This is just a taster so do try the full Spotify playlist. It starts with the proven good running tracks and becomes more experimental as you progress towards the end.

(The initial playlist was based on Davet's comprehensive list; but it's grown with songs I've tapped out on an Android BPM counter.)