RW's BUPA Great North Run Schedules - Sub-1:30

Schedules to match the RW pace groups at the Great North Run

Posted: 6 August 2000

Here are the schedules for the pace groups for the Robin Hood Half-Marathon.
RUNNER’S WORLD will have pace groups of 1:30, 1:45, 2:00 and 2:15 at the race.
Refer to the pace charts for exact speeds.

1:30 pace | 1:45 pace | Beginner's pace

Pace Chart

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 mins easy with strides	Aug 3 (Sat) 40 mins easy	Aug 10 (Sat) Fartlek – run 40 mins of mixed pace	Aug 17 (Sat) Hills – run 10 repetitions of at least 30 seconds. 10 mins jog before and after session	Aug 24 (Sat) Fartlek – run 45 mins of mixed pace
Jul 14 (Sun) Endurance target: run 75 mins plus at an easy pace at an easy pace	Jul 21 (Sun) Endurance target: run 75 mins plus at a steady pace	Jul 28 (Sun) Race (ideally 10K)	Aug 4 (Sun) Endurance target: run 90 mins plus at an easy pace	Aug 11 (Sun) Endurance target: run 90 mins plus at a steady pace	Aug 18 (Sun) Endurance target: run 1hr 40 mins plus at an easy pace	Aug 25 (Sun) Endurance target: run 1hr 40 mins plus at a steady pace
Jul 15 (Mon) REST or 30 mins easy	Jul 22 (Mon) REST or 30 mins easy	Jul 29 (Mon) REST or 30 mins easy	Aug 5 (Mon) REST or 30 mins easy	Aug 12 (Mon) REST or 30 mins easy	Aug 19 (Mon) REST or 30 mins easy	Aug 26 (Mon) REST or 30 mins easy
Jul 16 (Tue) Speed target: run 2 x 3K at 10K pace. 400m jog (2 mins) between efforts. 10 mins jog before and after session	Jul 23 (Tue) Speed target: 12 x 400m at 5K pace. 400m jog (2 mins) between efforts. 10 mins jog before and after session	Jul 30 (Tue) Speed target: run 4 x 1M at 10K pace. 400m jog (2 mins) between efforts. 10 mins jog before and after session	Aug 6 (Tue) Speed target: run 16 x 200m at 5K pace. 100m jog (30-45 secs) between efforts. Take 1 min extra jog after 8 efforts. 10 mins jog before and after session	Aug 13 (Tue) Speed target: run 6 x 800m at 5K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after session	Aug 20 (Tue) Speed target: run 3 x 3K at 10K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after session	Aug 27 (Tue) Speed target: 12 x 400m at 5K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after session
Jul 17 (Wed) 50 mins easy	Jul 24 (Wed) 60 mins easy	Jul 31 (Wed) 60 mins easy	Aug 7 (Wed) 50 mins easy	Aug 14 (Wed) 60 mins easy	Aug 21 (Wed) 70 mins easy	Aug 28 (Wed) 75 mins easy
Jul 18 (Thu) Pace target: run 5M at half-marathon pace. 10 mins jog before and after session	Jul 25 (Thu) Pace target: run 45 mins alternating 2-min bursts of 1/2M pace and easy	Aug 1 (Thu) Pace target: run 5M at half-marathon pace. 10 mins jog before and after session	Aug 8 (Thu) Pace target: run 6M at half-marathon pace. 10 mins jog before and after session	Aug 15 (Thu) Pace target: run 55 mins alternating 2-min bursts of 1/2M pace and easy	Aug 22 (Thu) Pace target: run 7M at half-marathon pace. 10 mins jog before and after session	Aug 29 (Thu) Pace target: run 60 mins alternating 2-min bursts of 1/2M pace and easy
Jul 19 (Fri) REST	Jul 26 (Fri) REST	Aug 2 (Fri) REST	Aug 9 (Fri) REST	Aug 16 (Fri) REST	Aug 23 (Fri) REST	Aug 30 (Fri) REST
WEEK EIGHT	WEEK NINE	WEEK TEN	WEEK ELEVEN	WEEK TWELVE	WEEK THIRTEEN
Aug 31 (Sat) 30 mins easy with strides	Sep 7 (Sat) 40 mins easy	Sep 14 (Sat) Fartlek – run 40 mins of mixed pace	Sep 21 (Sat) Hills – run 12 repetitions of at least 30 seconds. 10 mins jog before and after session	Sep 28 (Sat) 30 mins easy	Oct 5 (Sat) 30 mins easy with a few strides
Sep 1 (Sun) Race (ideally 10K or 10M)	Sep 8 (Sun) Endurance target: run 1hr 50 mins plus at an easy pace	Sep 15 (Sun) Endurance target: run 1hr 50 mins plus at a steady pace	Sep 22 (Sun) Endurance target: run 2hrs plus at an easy pace	Sep 29 (Sun) Endurance target: run 1hr 40 mins plus at a easy pace	Oct 6 (Sun) The Race
Sep 2 (Mon) REST or 30 mins easy	Sep 9 (Mon) REST or 30 mins easy	Sep 16 (Mon) REST or 30 mins easy	Sep 23 (Mon) REST or 30 mins easy	Sep 30 (Mon) REST
Sep 3 (Tue) Speed target: run 5 x 1M at 10K pace. 200m jog (60-90 secs) between efforts. 10 mins jog before and after session	Sep 10 (Tue) Speed target: run 5 x 1600m at 10K pace. 100m jog (1 min) between efforts. 10 mins jog before and after session	Sep 17 (Tue) Speed target: run 8 x 800m at 5K pace. 100m jog (1 min) between efforts. 10 mins jog before and after session	Sep 24 (Tue) Speed target: run 4 x 2K at 10K pace. 200m jog (90 secs) between efforts. 10 mins jog before and after session	Oct 1 (Tue) Speed target: 12 x 400m at 5K pace. 200m fast jog (90 secs) between efforts. 10 mins jog before and after session
Sep 4 (Wed) 60 mins easy	Sep 11 (Wed) 60 mins easy	Sep 18(Wed) 65 mins easy	Sep 25 (Wed) 50 mins easy	Oct 2 (Wed) 40 mins easy
Sep 5 (Thu) Pace target: run 8M at half-marathon pace. 10 mins jog before and after session	Sep 12 (Thu) Pace target: run 9M at half-marathon pace. 10 mins jog before and after session	Sep 19 (Thu) Pace target: run 60 mins alternating 2-min bursts of 1/2M pace and easy	Sep 26 (Thu) Pace target: run 10M (or one hour) at half-marathon pace. 10 mins jog before and after session	Oct 3 (Thu) Pace target: run 30 mins alternating 2-min bursts of 1/2M pace and easy
Sep 6 (Fri) REST	Sep 13 (Fri) REST	Sep 20 (Fri) REST	Sep 27 (Fri) REST	Oct 4 (Fri) REST