Here's what lies in store for Tracy over the course of her 2:15 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 (10:00) with 3-min recoveries, then 10 mins cool-down |
55 mins easy (11:00) |
40 mins, including 20 mins at sub-10:00 pace |
Rest |
20 mins easy or rest |
60-65 mins slow (11:00 - 12:00) |
Week 2
(w/c July 28) |
Rest |
10 mins warm-up, then 5 x 800m at 10K pace (10:00) with 2-min recoveries, then 10 mins cool-down |
60 mins easy (11:00) |
45 mins, including 20 mins alternating between half-marathon pace (11:00) and jog recovery pace (12:00 - 13:00) per minute |
Rest |
20 mins easy or rest |
75-80 mins slow (11:00 - 12:00) |
Week 3
(w/c Aug 4)
| Rest |
10 mins warm-up, then 10 x 400m at 5K pace (sub-10:00) with 1-min recoveries, then 10 mins cool-down |
65 mins easy |
45 mins, including 24 mins alternating between half-marathon, marathon and 10K pace (11:00, 12:00 and 10:00 respectively) per minute |
30 mins easy or rest |
20 mins easy or rest |
90-100 mins slow (11:00 - 12:00) |
Week 4
(w/c Aug 11)
| Rest |
10 mins warm-up, then 12 x 200m at 5K pace (sub-10:00) starting every 90 secs (2 sets of 6 with 400m jog recovery between), then 10 mins cool-down |
70 mins easy |
45 mins, including 25 mins at half-marathon pace (11:00) |
Rest |
20 mins easy or rest |
2 hours slow (11:00 - 12:00) |
Week 5
(w/c Aug 18)
| Rest |
10 mins warm-up, then 3 x 2K at 10K race pace (10:00) with 2 minute recoveries, then 10 mins cool-down |
60 mins easy |
45 mins easy |
Rest |
20 mins easy or rest |
90 minutes at half-marathon pace (sub-11:00) |
Week 6
(w/c Aug 25) | Rest |
10 mins warm-up, then 4 x 1M at 10K pace (approx 9:30) with 2:30 recoveries, then 10 mins cool-down |
55 mins easy |
45 mins easy with the middle 15 mins at half-marathon pace (9:00) |
Rest |
30 mins easy or rest |
100 mins steady (9:45-10:15)
|
Week 7
(w/c Sep 1)
| Rest |
10 mins warm-up, then 5 x 1000m at 10K pace (in approx 5:30) with 90-sec recoveries, then 10 mins cool-down
|
60 mins easy |
30 mins easy with middle 10 mins at 10K pace |
Rest |
Rest |
10K race |
Week 8
(w/c Sep 8)
| Rest |
10 mins warm-up, then 8 x 600m at 5K pace (in approx 3:00) with 2-min recoveries, then 10 mins cool-down |
65 mins easy |
50 mins out-and- back run. Out at 11:00 pace (approx 27 mins), back in half-marathon pace (approx 23 mins) |
Rest |
30 mins easy or rest |
90 mins at quick to steady pace (9:00-10:00) |
Week 9
(w/c Sep 15)
| Rest |
10 mins warm-up, then 12 x 300m at 5K pace (in approx 90s) starting every 2:30. Do 3 sets of 4 with 400m recoveries, then 10 mins cool-down
|
70 mins easy |
45 mins easy with the middle 25 mins at half-marathon pace (9:00) |
Rest |
30 mins easy or rest |
2 hours 15 mins slow (10:00-11:00) |
Week 10
(w/c Sep 22)
| Rest |
10 mins warm-up, then 3 x 2K at 10K race pace (in approx 11:00) with 2-min recoveries, then 10 mins cool-down |
Rest |
50 mins out-and- back run. Out at 11:00 pace (approx 27 mins), back in half-marathon pace (approx 23 mins)
|
Rest |
45 mins easy (11:00) then 45 mins at half marathon pace (9:30-10:00) |
30 mins jog |
Week 11
(w/c Sep 29)
| Rest |
15 mins jog, 1M at half-marathon pace with 2 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-2:15 |
