I have used 1,2 & 3 as the basis of my current weekly training programme.
Plus 2 bike sessions and 1 strength-based workout.
then add 1 swim, another strength work out and possibly longer bike session.
To finally reach
Monday am strength workout (home-based/body weight based) eve swim (technique minimum 1000m)
Tuesday am 10 x 1 min reps 1 min rest
Wednesday am 20 min run 30 min bike 10 min run (increasing at least one by 5 mins each week)
Thursday am 3 min at 4`30 pace 1 min at 4`10 pace x 2 6 mins rest repeat (increase to 5 min + 3 min gradually)
Friday am strength workout REST DAY
Saturday am 3 x 1k at 4`15 pace 3-5 mins rest between or race (parkrun/xc)
Sunday am 1 hour bike 15 min run (increase if ok) or longer ride
This will be my specific training for A race – 8th March Dambuster Duathlon 10k run/40k bike/5k run in addition
2 x parkrun
2 x local xc races (Sunday 12th Jan 10k 53`33 Allestree Park)
northern xc champs (Saturday 25th Jan 12k 67`32 Knowsley Safari Park)
national xc champs (Saturday 22nd Feb 12k Wollaton Park)