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
- Fri 4M OFF-ROAD/HILLY EASY
- 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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