ASICS Target 26.2 – Training Plan (Sub 5) – First 4 Weeks

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So my first week from Sam looks like this. If you are following my plan then make sure you read the advice Sam gives above.

WEEK ONE (approx 19 miles)

  • Mon 3M easy – Done
  • Tue Circuit training
  • Wed 4M steady
  • Thu Rest
  • Fri 3M easy with 3 x strides
  • Sat Rest
  • Sun 9M very easy

I’ll let you guys know how it goes.

WEEK TWO (approx 20M) 

  • Mon 3M easy
  • Tue Circuit training
  • Wed 1M easy, then 10 x 1 MIN at 1-MILE PACE, 1 MIN JOG, 1 M easy (3M)
  • Thu Rest
  • Sat Rest
  • Sun 10M very easy

WEEK THREE (approx 23M)

  • Mon 3M easy
  • Tue 5.5M of 1M jog, then 3 x 1 mile at 10km pace with 3 min walk/jog then 1M jog
  • Wed Rest
  • Thu Circuit training
  • Fri 3.5M inc 6 x 30 sec hill reps at threshold effort with jog recoveries
  • Sat Rest
  • Sun 11M on flat route, aiming for 2nd half faster than first half (very easy easy)

WEEK FOUR (approx 21M)

  • Mon 4M easy
  • Tue Circuit training
  • Wed 6M of 1M jog, then 4M at half-marathon pace (HMP) then 1M jog
  • Thu Rest
  • Fri 4M steady
  • Sat Rest
  • Sun 7M steady or 10k race if one available plus warm-up/cooldown.

Any questions – please do ask. If anything needs changing I’ll add it in after chatting with Sam.

I am worried about my pace – today’s 5k was too fast. I need to be slower. I also found my calves were really tight – but that could be the new trainers which were being used for the first time today.

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