Advice

[Andypye]

At the moment with work been so busy Im struggling to get some proper training in!!
I can cover a good 8-10 miles off road, how ever need a plan to get to half marathon and cover a good 10 on the fells, plus be able to fit in some gym seasions (due to the nature of my work)
Any advice on a plan to do five sessions a week, 3 been runs, two in the gym on weights??

[Witton Park]

At the moment with work been so busy Im struggling to get some proper training in!!
I can cover a good 8-10 miles off road, how ever need a plan to get to half marathon and cover a good 10 on the fells, plus be able to fit in some gym seasions (due to the nature of my work)
Any advice on a plan to do five sessions a week, 3 been runs, two in the gym on weights??

Is your target a HM? When? Or you you just talking generally?

I wouldn't do weights in the gym, I'd do a circuit on cross trainer, bike and treadmill. When I had a reasonable level of fitness a few years ago, that's what I did whilst my daughter swam.
15 minutes on bike.
30 minutes on cross trainer - in a pyramid building up the resistance in 3 minute intervals and then bringing it down.
15 minutes on treadmill.
I would add a little if I had time, but always on the cross trainer.

Make one run 15 miles steady, with some hills in there.
Of your other 2 runs, a decent Fartlek/Interval run of 6 - 8 miles. If you don't like mid-run surges (I don't) then make the last 25% a tempo, but try and set your run so you aren't trying to tempo in to a brickwall wind or up a 15% gradient
Your other run - just do what you can. I have had similar issues - if I have 30 mins I just try and tempo 4 miles, if I have 75 minutes I'll do an easy, hilly trail run - maybe 8 miles 1200ft.

[Andypye]

Generally getting my fitness back to been able to cover a good half marathon but also do the job I do which is why I need the gym (weights/circuits).
Sounds good!!

[that_fjell_guy]

Cross trainer sessions are definitely a good thing for the leg strength. I've not done the session WP suggests but it makes sense to mix the treadmill in. I have done weight sessions but really these are a winter session and need careful thought as to what you do and when. I find my cross trainer sessions need to be at least a couple of days before I do a decent long and/or hilly run as its surprising how much a very hard session stays in the legs!