I haven't run yet, but I figured I would start the thread. My tri coach (Mke Plumb- www.tripower.org- not an advertisement- just letting ya know if you are interested) gave me the following workout this week:

February 5 - 11

MONDAY
OFF

TUESDAY
swim workout #1B (2700 yards)
3 mile easy run

WEDNESDAY
Spin Class

THURSDAY
3 mile easy run

FRIDAY
swim workout #2B (3100 yards)

SATURDAY
25 mile ride (easy effort, road)
2 mile easy run (within 30 minutes of finishing ride)

SUNDAY
4 mile easy run. I might move this to Thursday, since I will probably ride a good 30-50 miles today. I can't pass up riding if the weather is good. I probably won't make a brick of it. Run first. Ride second.