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 (mins easy or rest) |
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 slow 11:00 - 12:00 | Rest | 20 mins easy or rest | 60-65 mins slow (11:00 - 12:00) |
| Week 2 (Chafing: How can runners prevent the rub) |
Rest | 10 mins warm-up, then 5 x 800m at 10K pace (10:00) mins easy 11:00 then 45 mins at half marathon pace 9:30-10:00 | 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 (Published: 21 July 2008) | 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 25) | 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 (mins steady 9:45-10:15) | 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 (What is overpronation) | 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 Tracy's Training Thread | Rest | Rest | 10K race |
| Week 8 (Keely Hodgkinson: How the Olympic champion trains) | Rest | 10 mins warm-up, then 8 x 600m at 5K pace (in approx 3:00) mins easy 11:00 then 45 mins at half marathon pace 9:30-10:00 | 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 (Is ultra-running bad for the heart) | 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 (Tracy's Training Thread) | Rest | 10 mins warm-up, then 3 x 2K at 10K race pace (in approx 11:00) mins easy 11:00 then 45 mins at half marathon pace 9:30-10:00 | 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 | Chafing: How can runners prevent the rub | RACE Target sub-2:15 |
