Steve - I'm certainly no expert, but my x-training is pretty low-key.  I take 2 days off running per week (mon and fri, usually) and do a light weights/core workout, maybe 30-40 minutes total workout time, not pushing for HR at all.  I actually do 3 sets, and piddle around a little in between, warming up milk for DD, throwing a load of laundry in, etc., so there is NO attempt at HR elevation.  But I consider my x-training days sort of a break, an easy day.  It is my belief that the combination of 2 days off running/week and consistent (but light) weight-training on those days has helped me remain mostly injury-free.  Rest is extremely important.  If I x-trained at the same intensity as I run, I'd be burnt out quickly.

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Holly[/URL" target="_blank">

[http://This message has been edited by hollys4874 (edited Dec-06-2007).|http://This message has been edited by hollys4874 (edited Dec-06-2007).]

Steve,
I treat X-training as a pleasant diversion, a change up, a good way to get more cardio without more asphalt abuse, and of course as a way to improve performance in these "secondary" sports.

As such I vary the effort in X-training as I see fit. Swimming though is really hard to over do. But if I am between a hard interval running w/o and a medium long run, I am not going to hammer for 40 miles on the bike.

This help at all?
Craig

Treat the cross training like you would a recovery day of running.  The stairmaster and eliptical are the best because they use the muscles closest to running but without the pounding.  This will allow you to work harder on your running days when the specificity of the workout is more important.