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.
The South Shields 10 Mile has been added into Week 4 AS EVENT PRACTICE
This means:
- Week 4 = race week (replaces long run for most runners)
- Week 5 = recovery week (post-race)
- Week 8 = peak long run week
- Week 9 = taper week
- Week 10 = race week
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
- Balance and mobility
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 | 6–8km relaxed OR South Shields 10 Mile (run/walk option) |
| W5 | 6km recovery week |
| W6 | 10–12km easy |
| W7 | 12–14km easy |
| W8 | 14–16km easy |
| W9 | 10–12km relaxed taper |
| W10 | Great North Run |
Intermediate Long Run Plan
Suitable for runners already comfortable with regular 10km runs.
| Week | Long Run |
|---|---|
| W1 | 10km easy |
| W2 | 12km easy |
| W3 | 14km easy |
| W4 | South Shields 10 Mile |
| W5 | 10–12km recovery |
| W6 | 14–16km with last 5km faster |
| W7 | 16–18km steady |
| W8 | 18–20km steady with controlled finish |
| W9 | 12–14km relaxed taper |
| W10 | Great North Run |
Advanced Long Run Plan
Suitable for runners already comfortable running 16km / 10 miles regularly.
| Week | Long Run |
|---|---|
| W1 | 16km easy |
| W2 | 18km easy |
| W3 | 20km easy |
| W4 | South Shields 10 Mile (controlled effort) |
| W5 | 12–14km recovery |
| W6 | 5km easy + 8km tempo + 5km easy |
| W7 | 10km easy + 10km controlled tempo |
| W8 | 3km warm up + 12–16km near race pace + 2km cool down |
| W9 | 12–14km easy with last 3km faster |
| W10 | Great North Run |
Final 2-Week Taper Advice
In the final phase before race day:
- Reduce overall mileage
- Keep runs short and relaxed
- Maintain light speed work to stay sharp
- Prioritise sleep, hydration, and nutrition
- Avoid testing fitness
The goal is to arrive at the start line fresh and ready for the Great North Run.
For more long run advice:
https://runeatsleep.co.uk/longrun/
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