Here are the schedules for the BUPA Great North Run for the 3 pace groups we will have at the race. For paces, refer to the box. NB the schedules can be used for a range of paces – obviously the faster you are, the quicker you will run

BEGINNER'S THREE TIMES A WEEK SHEDULEWEEK ONEWEEK TWOWEEK THREEWEEK FOURWEEK FIVEWEEK SIXWEEK SEVENJul 13 (Sat) RESTJul 20 (Sat) RESTJul 28 (Sat) RESTAug 4 (Sat) RESTAug 11 (Sat) RESTAug 18 (Sat) RESTAug 25 (Sat) RESTJul 14 (Sun) 20 mins run/walkJul 21 (Sun) Weekly

SUB 1:30 WEEK ONE WEEK TWO WEEK THREE WEEK FOUR WEEK FIVE WEEK SIX WEEK SEVEN Jul 13 (Sat) Hills – run 8 repetitions of at least 30 seconds. 10 mins jog before and after session Jul 20 (Sat) Fartlek – run 30 mins of mixed pace Jul 27 (Sat) 30

(Sun) Endurance target: run 60 mins plus at an easy paceJul 21 (Sun) Endurance target: run 60 mins plus at a steady paceJul 28 (Sun) Race (ideally 10K)Aug 4 (Sun) Endurance target: run 75 mins plus at an easy paceAug 11 (Sun) Endurance target: run 75

If you're running this year's BUPA Great North Run, come and join the RUNNER'S WORLD team aboard the The Queen of Scandinavia for some comfort, coaching and camaraderie. Many hotels in and around Newcastle are already booked up for the October race

The RW pacers will be making one more outing this year, at the Bupa Great North Run on October 6. We'll be aiming to get home inside 1:30 and 1:45, as well as running a relaxed, run/walk 'Get You Round'.You will have to have an entry to the race