BT: Tempo intervals. Warm up well. Then run 3-4 x 6 minute intervals. Build to zone 3 heart rate. Take two-minute recovery interval jog after each one. Relaxed form! Listen to breathing.
Ride in the heart rate 1-2 zones on a mostly flat course or indoor trainer. Include pedaling drills such as: a) try to drive pedal straight forward from 9 to 3 o'clock, b) pedal with foot against the top inside of your shoe trying to avoid touching the insole, c) try to touch toes to end of your shoes at top of downstroke. Stay as relaxed as you can while doing these drills. No tension in feet, legs, hands, etc.
Ride on rolling course or indoor trainer (use gears or trainer resistance to simulate hills). Ride in the big chain ring. Stay seated most of the time. Build to heart rate zones 2-3 on the hills.
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Strides. Warm up well. Then on grass or other soft surface run 6-8x30 right-foot steps. Goal = 19-20 seconds for 30 steps. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.
Spin-ups on a trainer or on the road. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, slow down and then hold this cadence for several seconds. Recover completely and repeat several times. Stay RELAXED!
Very easy recovery spin on a mostly flat course or indoor trainer in the small chain ring. Heart rate should stay in zone 1. Light force on the pedals. Comfortably high rpm focusing on pedaling skills.