ORN: 5 mile bike/40 minute run [4/1 run/walk] /5 mile bike.
I'm the 'celebrity coach" with my wife Jenny's Chicago Endurance Sports "Learn to Run" training program. Actually, I guess I'm the celebrity coach for all the other programs too. Mostly, it's a chance to me to run and talk to folks.
The Learn to Run program is - in some ways - the most fun. These are nealy all people who are just starting out on their active lifestyle. Every new distance is a personal best. With new runners you never hear someone say that they "ONLY" ran 5 miles.
The biking down, doing the run, biking back is a great way to warm-up and cool down. This is city cycling, not down-on-the-drops road cycling, so it works pretty well to just get the blood moving. It's also a good way to stretch out the hamstrings after an easy run.
Speaking of cycling: If you're not watching the Tour de France, I would highly recommend that you do. What Lance Armstrong is doing may/will never be done again. It's an amazing accomplishment.
Waddle on, friends.