Bupa GNR Schedule: Tracy (2:15)

Tracy's personalised 2:15 half-marathon schedule


Posted: 21 July 2008
by Steve Smythe



Goal: 2:15

View Tracy's Profile | Tracy's Training Thread

Here's what lies in store for Tracy over the course of her 2:15 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 (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

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