Bupa GNR Schedule: Sue (1:45)

Sue's personalised 1:45 half-marathon schedule


Posted: 21 July 2008
by Steve Smythe



Goal: 1:45
Current PB: 1:48

View Sue's Profile | Sue's Training Thread

Here's what lies in store for Sue over the course of her 1:45 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)
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

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