Here's what lies in store for Sue over the course of her 1:45 Bupa Great North Run campaign...
| | Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Week 1
(w/c July 21) |
Rest |
10 mins warm-up, then 3 x 1M at 10K pace (7:45-8:00) with 3-min recoveries, then 10 mins cool-down |
55 mins easy |
40 mins, including 10 mins at half-marathon pace (8:00) |
30 mins easy or rest |
90 mins slow (9:00 - 10:00) |
Rest |
Week 2
(w/c July 28) |
Rest |
10 mins warm-up, then 5 x 800m at 10K pace (7:45-8:00) with 2-min recoveries, then 10 mins cool-down |
60 mins easy |
45 mins, with the middle 20 alternating between half-marathon pace (8:00) and marathon pace (9:00) per minute |
Rest |
100 mins slow (9:00 - 10:00) |
Rest |
Week 3
(w/c Aug 4)
| Rest |
10 mins warm-up, then 10 x 400m at 5K pace (7:45) with 1-min recoveries, then 10 mins cool-down |
65 mins easy |
40 mins, including 20 mins at half-marathon pace (8:00) | 30 mins easy or rest |
110 mins slow (9:00 - 10:00) |
Rest |
Week 4
(w/c Aug 11)
| Rest |
10 mins warm-up, then 14 x 200m at 5K pace (7:45) starting every minute (2 sets of 7 with 400m recovery between), then 10 mins cool-down |
70 mins easy |
60 mins brisk (8:00-8:30) |
Rest |
2 hours slow (9:00 - 10:00) |
Rest |
Week 5
(w/c Aug 18)
| Rest |
10 mins warm-up, then 3 x 2K at 10K race pace (7:45 - 8:00) with 2-min recoveries, then 10 mins cool-down |
60 mins easy |
45 mins easy |
Rest |
Rest |
90 minutes at half-marathon pace (8:00) |
Week 6
(w/c Aug 25) | Rest |
10 mins warm-up, 4 x 1M at 10K pace (approx 7:45) with 2:15 recoveries, then 10 mins cool-down |
45 mins easy |
45 mins easy with the middle 15 mins at half-marathon pace (8:00) |
Rest |
100 mins slow (9:00-10:00) |
Rest |
Week 7
(w/c Sep 1)
| Rest |
10 mins warm-up, then 5 x 1000m at 10K pace (in approx 4:30) with 90-sec recoveries, then 10 mins cool-down
|
65 mins easy |
30 mins easy with middle 10 minutes at 10K pace (approx 7:45) |
Rest |
Rest |
10K race |
Week 8
(w/c Sep 8)
| Rest |
10 mins warm-up, then 8 x 600m at 5K pace (in approx 2:45) with 1:15 recoveries, then 10 mins cool-down |
55 mins easy |
45 mins out-and- back run. Out at 9:30 pace (approx 24 mins), back in half-marathon pace (approx 20 mins) |
Rest |
2 hours slow (9:00-10:00) |
Rest |
Week 9
(w/c Sep 15)
| Rest |
10 mins warm-up, then 12 x 300m at 5K pace (in approx 80s) starting every 2 minutes. Do 3 sets of 4 with 400m recoveries, then 10 mins cool-down
|
60 mins easy |
30 mins steady with middle 10 minutes at 10K pace (approx 7:45) |
Rest |
Rest |
10K race |
Week 10
(w/c Sep 22)
| Rest |
10 mins warm-up, then 3 x 2K at 10K race pace (in approx 10:00) with 2-min recoveries, then 10 mins cool-down |
50 mins easy |
10 mins easy, 25 mins at half-marathon pace, 10 mins easy |
Rest |
90 mins comprising 60 mins at 9:00 pace and 30 mins at half- marathon pace |
Rest |
Week 11
(w/c Sep 29)
| 30 mins easy |
15 mins jog, 1M at half-marathon pace then two 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-1:45 |
