The plan is designed for recreational cyclists who would like to introduce running as a cross-training activity or supplemental exercise towards their cycling fitness.

Start this plan if you are typically riding at least 3 times per week, and/or averaging at least 5 hours of cycling volume per week.
As an introduction to running plan, the run activities primarily consist of run-walk segments: few minutes of light running alternated with walking. The plan is conservative in nature. This is to allow sufficient time for the cyclist's body to safety absorb and adapt to the training stress of running.
The initial week starts with an accumulated volume of 2 hours of walk-runs, and an accumulated volume of 5 hours of cycling. It is expected for the athlete to have 3 days available each week for the run activities, and 3 days for cycling. The plan is gradually progressive when increasing the ratio of running segments with respect to the walk segments. The plan will progress the run fitness of the cyclist to a continuous 30minute run towards the end of the whole block (total of 1hour inclusive of walks.)

Cycling volume is based on power/intensity and duration.
Run volume is based mainly on rate of perceived effort (RPE), conversions to pace / heart rate / power are possible. A running watch / GPS watch is highly recommended for use, but a simple stopwatch or any device with a chronograph function will suffice. The walk segments, however tedious they may appear, are intended to be performed as prescribed. They contribute to the overall time spent on the feet, as a low impact form of exercise. Perform the walk segments with the same high enthusiasm as you would perform the run segments.

RPE 1 - Walk to brisk walking
RPE 2 - Light jogging
RPE 3 - Easy running
RPE 4 - Easy running
RPE 5 - Moderate effort
RPE 6 - Moderate effort
RPE 7 - Comfortably hard
RPE 8 - Hard
RPE 9 - Uncomfortably hard
RPE 10 - Best effort

Included in the plan are basic core exercises which can typically be performed upon finishing a ride or run activity.

Shortest run activity - 35min
Longest run activity - 1 hour

Shortest weekly run volume - 2 hours
Longest weekly run volume - 2.5 hours

Runs per week - 3 days a week
Rides per week - 3 days a week

Average weekly volume - about 7.5 hours
Shortest possible week - 7 hours
Longest possible week - 8.5 hours

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