Bupa GNR Schedule: Catherine (1:35)

Catherine's personalised 1:35 half-marathon schedule


Posted: 21 July 2008
by Steve Smythe



Goal: 1:35
Current PB: 1:36:59

View Catherine's Profile | Catherine's Training Thread

Here's what lies in store for Catherine over the course of her 1:35 Bupa Great North Run campaign...

Pace indications are given in brackets. For example "90 mins slow (8:00)" means "Run for 90 minutes at eight-minute-mile pace."

  Mon Tue Wed Thu Fri Sat Sun
Week 1
(w/c July 21)
30 mins easy or rest 10 mins warm-up, then 3 x 1M at 10K pace (6:30 - 7:00) with 3-min recoveries, then 10 mins cool-down 60 mins easy 40 mins, including 10 mins at half-marathon pace (7:00 - 7:15) 30 mins easy or rest Heckington 10 Cross-training
Week 2
(w/c July 28)
30 mins easy or rest 10 mins warm-up, then 6 x 800m at 10K pace (6:30 - 7:00) with 2-min recoveries, then 10 mins cool-down 60 mins easy 45 mins, including 20 alternating between half-marathon pace (7:15) and marathon pace (8:00) per minute 45 mins easy 100 mins slow (8:00 - 9:00) Rest
Week 3
(w/c Aug 4)
30 mins easy or rest 10 mins warm-up, then 12 x 400m at 5K pace (6:30) with 1-min recoveries, then 10 mins cool-down 65 mins easy 40 mins, including middle 10 at half-marathon pace (7:15) 30 mins easy or rest Rest Newark Half-Marathon
Week 4
(w/c Aug 11)
Rest 30 mins easy Summer league race 30 mins easy or rest 10 mins warm-up, then 16 x 200m at 5K pace (6:30) starting every minute (2 sets of 8 with 400m recovery between) then 10 mins cool-down Rest 2 hours slow (8:00 - 9:00)
Week 5
(w/c Aug 18)
Rest 10 mins warm-up, then 4 x 2K at 10K race pace (6:30 - 7:00) with 2-min recoveries, then 10 mins cool-down 60 mins easy 45 mins steady (7:30 or faster) Newstead Abbey Dash 3 Rest 90 mins steady (7:30 or faster)
Week 6
(w/c Aug 25)
30 mins easy or rest 10 mins warm-up, then 4 x 1M at 10K pace (6:45-7:00), starting every 9 mins, then 10 mins cool-down 45 mins easy 45 mins easy with the middle 15 mins at half-marathon pace (7:15) Hill session (with club) 30 mins easy or rest 95 mins steady (7:45-8:00)
Week 7
(w/c Sep 1)
30 mins easy or rest 10 mins warm-up, then 6 x 1000m at 10K pace (in approx 4:15) with 90-sec recoveries, then 10 mins cool-down 65 mins easy 30 mins easy with middle 10 minutes at 10K pace (6:30 - 7:00) 30 mins easy or rest Rest 10K race
Week 8
(w/c Sep 8)
30 mins easy or rest 10 mins warm-up, then 8 x 600m at 5K pace (in approx 2:30) with 1-min recoveries, then 10 mins cool-down 40 mins out-and-back run. Out at 9:00 pace (approx 22 mins), back in half-marathon pace (approx 18 mins) Rest 30 mins easy or rest Rest Robin Hood Half-Marathon
Week 9
(w/c Sep 15)
Rest 10 mins warm-up, then 15 x 300m at 5K pace (in approx 75s) starting every 2 minutes. Do 3 sets of 5 with 400m recoveries between, then 10 mins cool-dow
60 mins easy 40 mins steady (7:45 -8:00) with a few faster bursts 30 mins easy or rest Club Relay 1 hour 30 mins - first 45 mins slow (9:00), second 45 mins (7:30)
Week 10
(w/c Sep 22)
30 mins easy or rest 10 mins warm-up, then 4 x 2K at 10K race pace (in approx 8:30) with 1:30 recoveries, then 10 mins cool-down 70 mins easy 30 mins comprising 10 mins easy, 10 mins at half-marathon pace and another 10 mins easy Rest 30 mins gentle fartlek 90 minutes steady (8:00)
Week 11
(w/c Sep 29)
Rest 15 mins jog, 1M at half-marathon pace with two mins recovery, then 8 x 45 secs fast with 45-sec recoveries, 1M at half-marathon pace Rest 30 mins with a few faster strides Rest Rest or short jog

RACE
Target sub-1:35


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