http://www.209events.com/file/231.doc (this is a 9 week program, to help you achieve a specific time if you wanted.. only after you have a really solid base down.)
I'd use a very slow build-up for your next race to keep you from getting injured. You're cardio (heart and lungs) will be able to last, even though the connective tissues in the body aren't strong enough. That is why overuse injuries are so common... too much too soon. So the beginning will feel very easy, like you can do more... but don't.
Basically what you should do, and I can't really find a good example of this is walk run training. This will help your connective tissue get used to the pounding you'll be asking of them.
EXAMPLE:
Week Run Walk # of cycles
1 1 minute 4 minutes 5
2 2 minutes 3 minutes 5
3 3 minutes 2 minutes 5
4 4 minutes 1 minute 5
5 5 minutes 1 minute 5
Week Run Walk # of cycles
1 1 minute 4 minutes 5
2 2 minutes 3 minutes 5
3 3 minutes 2 minutes 5
4 4 minutes 1 minute 5
5 5 minutes 1 minute 5
Of course, you can take this slower if needed. The most important part about starting out, is that you should take every other day off (or cross train). It was one of the hardest parts for me, is that rest is very important. You should never increase either total weekly miles, or any one run more than 10%. Happy Tuesday! I hope you are enjoying your new bike!
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