Training to run by not running: what's your week look like?

ajb422

Barefooters
Sep 28, 2010
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After a pretty rough year of not running much due to random injuries (that have nothing to do with bf) I'm almost fully healed up. I'm hoping to do another 50k in the spring, but I don't really feel like putting in the 80 mile weeks I was before when I did them. I know there are a decent number of you that train for running by doing a very large portion of cross training. I was wondering what your weeks look like. The gym never seems to actually train me much for running I've been doing some crossfit lately which at least seems to be doing something based on soreness, but its too hot to run, so I haven't seen how it affects the running. I also have no clue how to balance a week of working out properly to train for running 6 hours, without actually running that much. So I thought I'd see what you guys do for a normal training week. I'm thinking of this specifically for the longer distances, but I'm interested in hearing what everyone does just for comparisons sake. So that's why I put this up here rather than the ultra forums.
 
I have seen both of these resources before and Zap and the blog post above were actually what got me thinking about it. Especially since I remember back when Zap was posting about all the problems she was having with running and it seemed to have cured it. I'm a little concerned with as little of running as in the k fitness program, and similarly a purely crossfit training regimen. I like the crossfit better than expected, but I think mentally I need to mix the too. Jason did you do any significant running when you were on the mostly strength training program?
 
Did you do those as long runs or lots of shorter runs intermixed? A long run and lots of shorter distances?

I keep a formula that seems to be working with me so far. I run 4 days week when training for something, but sometimes life gets busy and it's only 3 days. Anyways, the 3 runs are during the week, which I keep anywhere between 40-60 minutes, then my long run on the weekends. Actually looking back I did max out at 40 mpw during my last 50k, which still is not a lot by ultra training standards.