Bupa GNR Schedule: Jason (1:25)

Jason's personalised 1:25 half-marathon schedule


Posted: 21 July 2008
by Steve Smythe



Goal: 1:25
Current PB: 1:26:23

Jason's Profile | Jason's Training Thread

Here's what lies in store for Jason over the course of his 1:25 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 (6:00 - 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

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