RW's BUPA Great North Run Schedules

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


Posted: 6 August 2002

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 the repetitions and the more distance you will cover in the specified time runs.

PACING CHART
Here are suggested paces for your training. In speed sessions, you may find that you can run faster. That’s fine, as long as you maintain the pace throughout the session. Ideally start at the suggested pace, and get gradually quicker if you find the speed too easy. However, for the pace sessions and the steady runs, it is important to keep to your target paces. The first column is your half-marathon target in hours and minutes; the other paces are in minutes and seconds.
1/2M 5K 10K 1/2M Steady Slow/Easy
1:15 5:15 5:30 5:40 6:00-6:15 6:45-7:10
1:20 5:30 5:45 6:00 6:20-6:40 7:15-7:35
1:25 5:45 6:00 6:25 6:45-7:10 7:40-8:00
1:30 6:00 6:20 6:50 7:15-7:35 8:05-8:20
1:35 6:15 6:40 7:10 7:40-7:55 8:25-8:45
1:40 6:30 7:00 7:30 8:00-8:20 8:50-9:10
1:45 6:45 7:20 7:55 8:25-8:45 9:15-9:35
1:50 7:00 7:40 8:20 8:50-9:10 9:40-10:00
1:55 7:15 8.00 8:40 9:15-9:30 10:15-10:30
2:00 7:30 8:20 9:00 9:35-9:55 10:35-10:55
2:05 7:45 8:40 9:25 10:00-10:20 11:00-11:20
2:10 8:00 9:00 9:50 10:25-10:40 11:25-11:40
2:15 8:15 9:20 10:10 10:45-11:00 11:45-12:00
2:20 8:30 9:40 10:30 11:05-11:20 12:05-12:20
2:25 8:45 10:00 10:50 11:25-11:40 12:25-12:40
2:30 9:00 10:20 11:15 11:45-12:00 12:45-13:00
Speedwork does not all have to be done on the track or over precise distances, but it’s worth having a rough idea of how far you are running on each effort.
If you can’t measure the distance, just run your efforts by time (eg for one mile, do six- to seven-minute efforts; for 800m, run for three to four minutes; for 400m, run for 90 seconds). Ideally, do an effort for approximately this time to an obvious landmark and then repeat the same course for the remaining efforts.
While some of the sessions can be approximate in time and distance, it is important that you do some sort of checking on the pace-judgement sessions.
Even if you don’t measure the entire distance, try to make sure that some of the run is measured. Try starting the run on a track, and only leave it once you are sure that you have settled into the correct rhythm.

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