Great north run long run guide
These plans are designed as a guide for your weekly long run only as part of your overall training for the Great North Run.
Alongside your long run, your training week should also include:
- Easy/recovery running
- Speed sessions
- Hill running
- Running technique/drills
- Social running
- Rest and recovery days
- Optional strength and mobility work
The aim is to build endurance gradually while staying healthy, consistent, and enjoying your training.
General Long Run Guidance
Your long run should usually be completed at a comfortable, conversational pace. You should be able to chat while running.
Walking breaks are completely fine, especially for beginner runners.
Long runs help to:
- Build endurance
- Improve confidence
- Develop mental resilience
- Prepare your body for race day
However, long runs can also increase injury risk if you:
- Increase distance too quickly
- Run through pain
- Don’t recover properly
- Run every session too hard
Recovery Weeks Matter
Every few weeks, mileage drops slightly to allow the body to recover and adapt. These easier weeks are an important part of training — not a step backwards.
Include Speed, Hills & Technique Work
To improve running efficiency and keep some “spring” in your stride, try to include:
- Short faster efforts (15–20 second strides)
- Hill running
- Running drills and technique work
- Controlled speed sessions
These can be included within easy runs, club sessions, or structured workouts during the week.
Strength & Mobility
Including 1–2 short strength sessions each week can help improve performance and reduce injury risk.
Focus on:
- Glutes
- Calves
- Hamstrings
- Core stability
- Mobility and balance
Listen to Your Body
A training plan should always be flexible.
If you feel overly fatigued, sore, or are struggling to recover, it’s okay to:
- Reduce mileage
- Slow the pace
- Add an extra recovery day
- Skip a session when needed
Consistency over time is far more important than completing every single run perfectly.
Beginner Long Run Plan
Suitable for:
- First-time runners
- New Great North Run participants
- Those currently running around 5km
| Week | Long Run |
|---|---|
| W1 | 5–7km easy |
| W2 | 7–8km easy |
| W3 | 8–10km easy |
| W4 | 6km recovery week |
| W5 | 10–12km easy |
| W6 | 12–14km easy |
| W7 | 14–16km easy |
| W8 | 16–17km easy – gateshead stadium to south shields Week 8 is your Longest and most challenging long run of the training block. This is the key session you are gradually building towards before starting to reduce mileage and freshen up for race day. Don’t worry if it feels tough — Its meant to be! |
| W9 | 10–12km relaxed taper |
| W10 | Great North Run |
Beginner Notes
- Run at conversational effort
- Walking breaks are encouraged if needed
- Focus on time on feet rather than pace
- Prioritise consistency and enjoyment
Intermediate Long Run Plan
Suitable for runners already comfortable with regular 10km runs.
| Week | Long Run |
|---|---|
| W1 | 10km |
| W2 | 12km |
| W3 | 14km |
| W4 | 11km recovery week |
| W5 | 14–16km |
| W6 | 16–18km with last 5km SLIGHTLY faster |
| W7 | 18–20km |
| W8 | gateshead stadium to south shields 20–22km with last 8km SLIGHTLY faster Week 8 is your Longest and most challenging long run of the training block. THIS IS THE KEY SESSION YOU ARE GRADUALLY BUILDING TOWARDS BEFORE STARTING TO REDUCE MILEAGE AND FRESHEN UP FOR RACE DAY. DON’T WORRY IF IT FEELS TOUGH — ITS MEANT TO BE! |
| W9 | 12–14km relaxed taper |
| W10 | Great North Run |
Intermediate Notes
- “Faster” sections should feel controlled and sustainable
- Practice fuelling and hydration on longer runs
- Recovery becomes increasingly important as mileage builds
Advanced Long Run Plan
Suitable for runners already comfortable running 16km / 10 miles regularly.
These sessions begin to turn the long run into a quality workout by incorporating sustained effort and race pace running.
You may need additional recovery after these sessions.
| Week | Long Run |
|---|---|
| W1 | 16km |
| W2 | 18km |
| W3 | 20km |
| W4 | 12km recovery week |
| W5 | 5km easy + 8km tempo + 5km easy |
| W6 | 15km easy + 5km fastER THAN RACE PACE |
| W7 | 10km easy + 10km controlled tempo |
| W8 | gateshead stadium to south shields 3km warm-up + 12–16km near race pace + 2km cool-down Week 8 is your Longest and most challenging long run of the training block. THIS IS THE KEY SESSION YOU ARE GRADUALLY BUILDING TOWARDS BEFORE STARTING TO REDUCE MILEAGE AND FRESHEN UP FOR RACE DAY. DON’T WORRY IF IT FEELS TOUGH — ITS MEANT TO BE! |
| W9 | 12–14km easy with last 3km faster THAN RACE PACE |
| W10 | Great North Run |
Advanced Notes
- Tempo effort should feel “comfortably hard” (around 8/10 effort)
- Long runs become more specific to race demands
- Prioritise sleep, fuelling, and recovery
Final 2-Week Taper Advice
In the final couple of weeks before race day:
- Reduce overall mileage
- Keep runs shorter and relaxed
- Maintain some light speed work to stay sharp
- Prioritise sleep, hydration, and nutrition
- Avoid trying to do too much.
The hard work is already done — arrive at the start line fresh and confident.
For more long run advice:
Run Eat Sleep – Long Run Tips
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