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