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

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.