Here's what lies in store for Jason over the course of his 1:25 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 (6:00 - 6:15) with 3-min recoveries, then 10 mins cool-down |
55 mins easy |
40 mins, with the middle 20 run quicker than half-marathon pace (6:30) |
30 mins easy or rest |
40 mins, including 25 mins of hills or fartlek |
90 mins slow (8:00) or 10K race |
Week 2
(w/c July 28) | 30 mins easy or rest |
10 mins warm-up, then 6 x 800m at 10K pace (6:00 - 6:15) with 2-min recoveries, then 10 mins cool-down |
60 mins easy |
45 mins, with the middle 20 alternating between half-marathon pace (6:30) and marathon (7:30) per minute |
30 mins easy or rest |
45 mins, including 30 mins of hills or fartlek |
100 mins slow (8:00) or 10-mile race |
Week 3
(w/c Aug 4) | 30 mins easy or rest |
10 mins warm-up, then 12 x 400m at 5K pace (6:00) with 1-min recoveries, then 10 mins cool-down |
65 mins easy |
45 mins, with the middle 24 alternating between half-marathon, marathon and 10K pace (6:30, 7:30 and 6:00 respectively) per minute |
30 mins easy or rest | 45 mins, including 30 mins of hills or fartlek |
1 hr 50 mins slow (8:00) or 10K race |
Week 4
(w/c Aug 11)
| Rest |
10 mins warm-up, then 16 x 200m at 5K pace (6:00) starting every minute (2 sets of 8 with 400m recovery between), then 10 mins cool-down |
70 mins easy |
45 mins, including middle 25 run at half-marathon pace (6:30) |
30 mins easy or rest | 45 mins, including 30 mins of hills or fartlek |
2 hours slow (8:00) |
Week 5
(w/c Aug 18)
| Rest |
10 mins warm-up, then 4 x 2K at 10K race pace (6:00 - 6:15) with 2-min recoveries, then 10 mins cool-down |
60 mins easy |
45 mins steady (7:00 or quicker) |
30 mins easy or rest |
30 mins gentle fartlek |
90 mins steady (7:00 or quicker) |
Week 6
(w/c Aug 25) | 30 mins easy or rest |
10 mins warm-up, 4 x 1M at 10K pace (6:00 - 6:15), with 2-min recoveries then 10 mins cool-down |
50 mins easy |
45 mins easy with the middle 15 mins at half-marathon pace (6:30) |
30 mins easy or rest |
45 mins, including 30 mins of hills or fartlek |
95 mins slow to steady (7:30 - 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 3:40-3:45) with 90-sec recoveries, then 10 mins cool-down |
65 mins easy |
30 mins easy with the middle 10 mins at 10K pace (6:00 - 6:15) |
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 2:15) with 1-min recoveries, then 10 mins cool-down |
70 mins easy |
40-45 mins out- and-back run (out at 8:00 pace, back at nearer 6:15 pace) |
30 mins easy or rest | 45 mins, including 30 mins of hills or fartlek |
2 hours slow (8:00) |
Week 9
(w/c Sep 15)
| 30 mins easy or rest |
10 mins warm-up, then 15 x 300m at 5K pace (approx 65s) starting every 2 minutes. Do 3 sets of 5 with 400m recovery between, then 10 mins cool-down
|
75 mins easy |
45 mins, with the middle 25 minutes half-marathon pace (6:30) |
30 mins easy or rest |
Rest |
10K race |
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 7:30) with 2:30 recoveries, then 10 mins cool-down |
5K race |
45 mins, including middle 25 run at half-marathon pace (6:30) |
30 mins easy or rest | 30 mins gentle fartlek |
1 hour 30 run - first 45 minutes slow (8:00), second 45 mins (sub 7:00-pace) |
Week 11
(w/c Sep 29)
| Rest |
15 mins warm-up, 1M at half-marathon pace with a two-min recovery, then 8 x 40 secs fast, with 40-sec recoveries, 1M at half-marathon race pace |
30 mins easy |
30 mins easy with a few faster strides |
Rest |
Rest or short jog |
RACE Target: sub-1:25 |
