Here's what lies in store for Bryan over the course of his 2:00 Bupa Great North Run campaign...
| | Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Week 1
(w/c July 21) |
Rest |
10 mins warm-up, then two faster 10-min efforts with 3-min jog recoveries, then 10 mins cool-down |
Rest |
40 mins, including 15 mins at half-marathon pace (10:00) |
Rest |
30 mins easy or rest |
60 mins slow (11:00 - 12:00) |
Week 2
(w/c July 28) |
Rest |
10 mins warm-up, then 4 x 5 mins at 10K pace (9:00 - 9:30) with 2-min recoveries, then 10 mins cool-down |
Rest |
45 mins steady (10:00 - 10:30) |
Rest |
30 mins easy or rest |
75 mins slow (11:00 -12:00) |
Week 3
(w/c Aug 4)
| Rest |
10 mins warm-up, then 8 x 2 mins at 5K pace (8:45 - 9:00) with 1-min recoveries, then 10 mins cool-down |
Rest |
40 mins, including 15 mins at half-marathon pace (10:00) |
Rest |
30 mins easy or rest |
90 mins slow (11:00 - 12:00) |
Week 4
(w/c Aug 11)
| Rest |
10 mins warm-up, then 12 x 1 min at 5K pace (8:45 - 9:00) with 30-sec recoveries (2 sets of 6 with 2-min recovery between), then 10 mins cool-down |
Rest |
45 mins steady (10:00 - 10:30) |
Rest |
30 mins easy or rest |
1:45 slow (11:00 - 12:00) |
Week 5
(w/c Aug 18)
| Rest |
10 mins warm-up, then 2 x 12 mins at 10K pace (9:00 - 9:30) with 2- min recoveries, then 10 mins cool-down |
Rest |
45 mins easy |
Rest |
30 mins easy or rest |
90 minutes steady (10:00 - 10:30) |
Week 6
(w/c Aug 25) | Rest |
10 mins warm-up, then 4 x 1M at 10K pace (approx 9:00) with 2-min recoveries, then 10 mins cool-down |
Rest |
45 mins easy with the middle 15 mins at half-marathon pace (10:00) |
Rest |
30 mins easy or rest |
100 mins slow (10:00-11:00) |
Week 7
(w/c Sep 1)
| Rest |
10 mins warm-up, then 5 x 1000m at 10K pace (in approx 5:30) with 90-sec recoveries, then 10 mins cool-down
|
Rest |
30 mins easy with middle 10 mins at 10K pace (approx 9:00) |
Rest |
Rest |
10K race |
Week 8
(w/c Sep 8)
| Rest |
10 mins warm-up, then 8 x 600m at 5K pace (in approx 3:00) with 2-min recoveries, then 10 mins cool-down |
Rest |
50 mins out-and- back run. Out at 11:00 pace (approx 27 mins), back in half-marathon pace (approx 23 mins) |
Rest |
30 mins easy or rest |
2 hours slow (10:00-11:00) |
Week 9
(w/c Sep 15)
| Rest |
10 mins warm-up, then 12 x 300m at 5K pace (in approx 90s) starting every 2:30. Do 3 sets of 4 with 400m recoveries, then 10 mins cool-down
|
Rest |
60 mins steady (9:00-9:30) |
Rest |
30 mins easy or rest |
90 mins at quick to steady pace (9:00-10:00) |
Week 10
(w/c Sep 22)
| Rest |
10 mins warm-up, then 3 x 2K at 10K race pace (in approx 11:00) with 2-min recoveries, then 10 mins cool-down |
Rest |
10 mins easy, 25 mins at half-marathon pace, 10 mins easy
|
Rest |
30 mins easy or rest |
90 mins steady (approx 10 min miles) |
Week 11
(w/c Sep 29)
| Rest |
15 mins jog, 1M at half-marathon pace with 2 mins recovery, then 8 x 1 min fast with 1-min recoveries, 1M at half-marathon pace |
Rest |
30 mins easy with a few faster strides |
Rest |
Rest or short jog |
RACE
Target sub-2:05 (or as near to sub-2:00 as possible) |
