Since my 5K didn't go as spectacularly as I had planned or hoped, I thought perhaps I should re-evaluate the first week of training of The Plan. My goal is to do better than The Plan, but to add a touch of realism in there so that I'm not setting myself up to fail. It also keeps the overall goal of running my league's Fall Finale 5K (on October 2) in under 30 minutes.
Here is the revised Week 1 of The Plan.
Monday: Rest. I am just that ambitious.
Tuesday: Easy run, two miles at 12:28 minutes/mile.
Wednesday: Weights (lower body).
Thursday: Speedwork, five miles with warmup and cooldown, 3x800 in 4:51 with 400 jogs. (I have until Thursday to figure out exactly what that means.)
Friday: Weights (upper body).
Sunday: Long run, six miles at 12:28 minutes/mile.
I think I can I think I can I think I can I think I can.