The Transition Run
Most working athletes are time-limited, and getting in numerous sessions in the week can be a challenging task. With this in mind, strive to run off the bike on your key cycling workout days to help increase run frequency while developing the skill of running off the bike with ease.
For the athletes I work with, we establish a baseline transition run duration of 15 minutes. It is simple, easy and highly effective when done consistently over time. If time permits, an athlete can extend these sessions to help with race pacing and execution. However, as little as 15 minutes done repeatedly through the week helps athletes achieve high run frequency even if the overall run volume is moderate.