>I have a fit female friend of 33 whose main sport is cycling and
>triathlons. To keep fit she likes to do aerobics and gym workouts
>once or twice a week in addition to her cycling on weekends.
>She has recently run in two fun runs, a 10k and a 13.2k (the latter in
>a comfortable 75 minutes).
>Can anyone recommend the essentials of a training program that would
>allow her to continue the main emphasis on cross training but include
>enough running to complete a half marathon in 26 weeks time?
I'd need to know a bit more about her weekly mix before I would
venture a specific suggestion.
But generally, she needs to fit in is one long run a week (10-12
milles ) as an element of her running, The cross-training serves as an
excellent overall aerobic base, but she has to condition the legs
specifically for the longer run.
Depending on what her current long run is, the ramp up to a 10-12 mile
run will vary, but 26 weeks is more than adequate.
Mike "TriBop" Tennent
WebRunner Running Page
My Model Railroad Page