Based on Great North Run
Based on Great North Run
Schedule
Week 1
3 km
3 km
5 km
10 x 600m
4:30 km pace, 2 mins rest
Week 2
3 km
5 km
10 reps
Brooklands Avenue sprints
Week 3
4 x 800m
2mins rest - 4:30km pace
7.5 km
5 km
3 km
4:30km pace
Week 4
7.5 km
15 x 200m
Sprints - 1min 30 rest
5 km
Week 5
10 km
10 x 400m
4km pace - 2 min rest
7.5 km
20 reps
Jesmond dene - sprints
Week 6
5 km
Sub 23min
13 km
15 min
4km pace
Week 7
13 km
10 x 600m
4:20km pace - 2 min rest
5 km
20 reps
Jesmond Dene Sprints
Week 8
10 km
20 min
4:15km oace
15 km
Week 9
10 x 400m
1:30 rest
10 x 200m
2min rest
3 km
15 km
7.5 km
4:30km pace
Week 10
15 reps
Jesmond Dene Sprints
15 min
4km pace
15 km
Week 11
10 km
4:30km pace
5 km
15 x 200m
2 min rest
5 x 600m
1 minute rest - 4:30 pace
Week 12
18 km
20 min
4:15km oace
20 reps
Jesmond Dene Sprints
Week 13
18 km
5 km
10 km
4:30km pace
Week 14
10 x 1000m
4km pace - 3 min rest
10 km
15 x 200m
2 min rest
20 km
Week 15
12 km
4:30km pace
20 km
25 min
4:15 pace
Week 16
20 reps
Jesmond Dene Sprints
20 km
12 km
4:30 pace
3 km
Week 17
2 x 800m
2min rest
10 x 400m
2 min rest
10 x 200m
1 min rest
30 min
4:15 oace
14 km
4:30km pace
Week 18
22 km
25 km
Week 19
10 x 1000m
4km pace - 2 min rest
15 km
4:30km pace
10 km
Week 20
20 min
3:45 km oace
25 km
20 reps
Jesmond Dene Sprints
Week 21
18 km
4:30 km pace
10 x 200m
1 min rest
5 x 600m
1 min rest
20 km
Week 22
21.1 km
4:30km oace
30 min
4km pace
Week 23
25 km
10 min
4km pace
5 km
Week 24
30 min
4km pace
10 km
Race