RW's BUPA Great North Run Schedules - Sub-1:45

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.

SUB 1:45
WEEK ONE WEEK TWO WEEK THREE WEEK FOUR WEEK FIVE WEEK SIX WEEK SEVEN
Jul 13 (Sat) 30 mins easy Jul 20 (Sat) 30 mins easy Jul 27 (Sat) 30 mins easy Aug 3 (Sat) 30 mins easy Aug 10 (Sat) 30 mins easy Aug 17 (Sat) 30 mins easy Aug 24 (Sat) 30 mins easy
Jul 14 (Sun) Endurance target: run 60 mins plus at an easy pace Jul 21 (Sun) Endurance target: run 60 mins plus at a steady pace Jul 28 (Sun) Race (ideally 10K) Aug 4 (Sun) Endurance target: run 75 mins plus at an easy pace Aug 11 (Sun) Endurance target: run 75 mins plus at a steady pace Aug 18 (Sun) Endurance target: run 90 mins plus at an easy pace Aug 25 (Sun) Endurance target: run 90 mins plus at a steady pace
Jul 15 (Mon) REST Jul 22 (Mon) REST Jul 29 (Mon) REST Aug 5 (Mon) REST Aug 12 (Mon) REST Aug 19 (Mon) REST Aug 26 (Mon) REST
Jul 16 (Tue) Speed target: run 2 x 2K at 10K pace. 400m jog (2 mins) between efforts. 10 mins jog before and after session Jul 23 (Tue) Speed target: 8 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 1K at 10K pace. 400m jog (2 mins) between efforts. 10 mins jog before and after session Aug 6 (Tue) Speed target: run 12 x 200m at 5K pace. 100m jog (1 min) between efforts. Take 1 min extra jog after 6 efforts. 10 mins jog before and after session Aug 13 (Tue) Speed target: run 5 x 800m at 5K pace. 200m jog (90 secs) between efforts. 10 mins jog before and after session Aug 20 (Tue) Speed target: run 3 x 2K at 10K pace. 400m jog (3 mins) between efforts. 10 mins jog before and after session Aug 27 (Tue) Speed target: 10 x 400m at 5K pace. 200m jog (90 secs) between efforts. 10 mins jog before and after session
Jul 17 (Wed) REST Jul 24 (Wed) REST Jul 31 (Wed) REST Aug 7 (Wed) REST Aug 14 (Wed) REST Aug 21 (Wed) REST Aug 28 (Wed) REST
Jul 18 (Thu) Pace target: run 4M at half-marathon pace. 10 mins jog before and after session Jul 25 (Thu) Pace target: run 40 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 5M at half-marathon pace. 10 mins jog before and after session Aug 15 (Thu) Pace target: run 45 mins alternating 2-min bursts of 1/2M pace and easy Aug 22 (Thu) Pace target: run 6M at half-marathon pace. 10 mins jog before and after session Aug 29 (Thu) Pace target: run 50 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 Sept 7(Sat) 30 mins easy Sept 14 (Sat) 30 mins easy Sept 21 (Sat) 30 mins easy Sept 28 (Sat) 30 mins easy Oct 5 (Sat) 30 mins easy with a few strides
Sept 1 (Sun) Race (ideally 10K or 10M) Sept 8 (Sun) Endurance target: run 1hr 50 mins plus at an easy pace Sept 15 (Sun) Endurance target: run 1hr 50 mins plus at a steady pace Sept 22 (Sun) Endurance target: run 2hrs plus at an easy pace Sept 29 (Sun) Endurance target: run 90 mins plus at a easy pace Oct 6 (Sun) The Race
Sept 2 (Mon) REST Sept 9 (Mon) REST Sept 16 (Mon) REST Sept 23 (Mon) REST Sept 30 (Mon) REST
Sept 3 (Tue) Speed target: run 5 x 1K at 10K pace. 200m jog (90 secs) between efforts. 10 mins jog before and after session Sept 10 (Tue) Speed target: run 4 x 1600m at 10K pace. 100m jog (1 min) between efforts. Take 1 min extra jog after 8 efforts. 10 mins jog before and after session Sept 17 (Tue) Speed target: run 6 x 800m at 5K pace. 100m jog (1 min) between efforts. 10 mins jog before and after session Sept 24 (Tue) Speed target: run 3 x 2K at 10K pace. 200m slow jog (2 mins) between efforts. 10 mins jog before and after session Oct 1 (Tue) Speed target: 10 x 400m at 5K pace. 200m fast jog (90 secs) between efforts. 10 mins jog before and after session
Sept 4 (Wed) REST Sept 11(Wed) REST Sept 18(Wed) REST Sept 25 (Wed) REST Oct 2 (Wed) REST
Sept 5 (Thu) Pace target: run 7M at half-marathon pace. 10 mins jog before and after session Sept 12 (Thu) Pace target: run7M at half-marathon pace. 10 mins jog before and after session Sept 19 (Thu) Pace target: run 50 mins alternating 2-min bursts of 1/2M pace and easy Sept 26 (Thu) Pace target: run 8M 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
Sept 6 (Fri) REST Sept 13 (Fri) REST Sept 20 (Fri) REST Sept 27 (Fri) REST Oct 4 (Fri) REST

Previous article
RW's Robin Hood Half-Marathon Schedules - Sub-1:45
Next article
Welcome!

pacing, pace groups, Team in Training, Great North Run
TwitterStumbleUponFacebookDiggRedditGoogle

Discuss this article

We'd love you to add a comment! Please login or take half a minute to register as a free member

Smart Coach
Free, fully-personalized training plans, designed to suit your racing goals and your lifestyle.