Goal: 2:00 Current PB: 2:05 View Bryan's Profile | Bryan's Training Thread |
Here's what lies in store for Bryan over the course of his 2:00 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 (w/c July 21) |
Rest | 10 mins warm-up, then two faster 10-min efforts with 3-min jog recoveries, then 10 mins cool-down | Rest | 40 mins, including 15 mins at half-marathon pace (10:00) | Rest | 30 mins easy or rest | 60 mins slow (11:00 - 12:00) |
| Week 2 (How long does it take to walk a mile) |
Rest | 10 mins warm-up, then 4 x 5 mins at 10K pace (9:00 - 9:30) with 2-min recoveries, then 10 mins cool-down | Rest | 45 mins steady (10:00 - 10:30) | Rest | 30 mins easy or rest | 75 mins slow (11:00 -12:00) |
| Week 3 (w/c Aug 4) | Rest | 10 mins warm-up, then 8 x 2 mins at 5K pace (8:45 - 9:00) with 1-min recoveries, then 10 mins cool-down | Rest | 40 mins, including 15 mins at half-marathon pace (10:00) | Rest | 30 mins easy or rest | 90 mins slow (11:00 - 12:00) |
| Week 4 (mins easy or rest) | Rest | 10 mins warm-up, then 12 x 1 min at 5K pace (8:45 - 9:00) with 30-sec recoveries (2 sets of 6 with 2-min recovery between), then 10 mins cool-down | Rest | 45 mins steady (10:00 - 10:30) | Rest | 30 mins easy or rest | 1:45 slow (11:00 - 12:00) |
| Week 5 (w/c Aug 18) | Rest | 10 mins warm-up, then 2 x 12 mins at 10K pace (9:00 - 9:30) with 2- min recoveries, then 10 mins cool-down | Rest | 45 mins easy | Rest | 30 mins easy or rest | 90 minutes steady (10:00 - 10:30) |
| Week 6 (w/c Aug 25) | Rest | 10 mins warm-up, then 4 x 1M at 10K pace (approx 9:00) with 2-min recoveries, then 10 mins cool-down | Rest | 45 mins easy with the middle 15 mins at half-marathon pace (10:00) | Rest | 30 mins easy or rest | 100 mins slow (10:00-11:00) |
| 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 |
Rest | 30 mins easy with middle 10 mins at 10K pace (approx 9:00) | Rest | Rest | 10K race |
| Week 8 (w/c Sep 8) | Rest | 10 mins warm-up, then 8 x 600m at 5K pace (in approx 3:00) with 2-min recoveries, then 10 mins cool-down | Rest | 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 | 2 hours slow (10:00-11:00) |
| Week 9 (What is overpronation5) | 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 |
Rest | 60 mins steady (9:00-9:30) | Rest | 30 mins easy or rest | 90 mins at quick to steady pace (9:00-10:00) |
| Week 10 (Resting heart rate) | Rest | 10 mins warm-up, then 3 x 2K at 10K race pace (in approx 11:00) with 2-min recoveries, then 10 mins cool-down | Rest | 10 Health & Injuries |
Rest | 30 mins easy or rest | 90 mins steady (approx 10 min miles) |
| Week 11 (Health & Injuries) | 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 w/c Sep 8 | Rest | Rest or short jog | RACE Target sub-2:05 (or as near to sub-2:00 as possible) |
