Great North Run Training

Weeks 4-8

Monday 22^nd June – Sunday 19^th July

Week	Key Session 1	Key Session 2	Key Session 3	Other
1	3 x 1 mile Rest for 4 minutes	Speed 8 x 200metres Rest for 90 seconds	Long Run – 5 miles	Always have an easy running day or rest day between key sessions to reduce likelihood of injury/illness. Regular Stretching, foam rolling or massage parkrun on Saturdays 9am www.parkrun.org.uk The Monthly Mile – South Shields www.themonthlymile.co.uk South Tyneside Trail Series www.runeatsleep.co.uk/trailseries
2	4 x 1 mile Rest for 4 minutes	Hills 6 x 50 metres (or 10 seconds) Walk down recovery	Long Run – 6 miles
3	5 x 1 mile Rest for 4 minutes	Speed 4 x 400 metres Rest for 90 seconds 4 x 200 metres Rest for 90 seconds	Long Run – 7 miles
4	6 x 1 mile Rest for 4 minutes	Hills 6 x 100 metres (or 20 seconds)	Long Run – 8 miles

Weeks 9-12

Monday 20^thJuly – Sunday 16^th August

Week	Key Session 1	Key Session 2	Key Session 3	Other
9	10km Time Trial	Speed 6 x 400metres Rest for 90 seconds 4 x 100metres Rest for 90 seconds	Long Run – 8 miles	Always have an easy running day or rest day between key sessions to reduce likelihood of injury/illness. Regular Stretching, foam rolling or massage parkrun on Saturdays 9am www.parkrun.org.uk The Monthly Mile – South Shields www.themonthlymile.co.uk South Tyneside Trail Series www.runeatsleep.co.uk/trailseries
10	4 mile Rest for 5 minutes 2 x 1 mile Rest for 4 minutes	Hills 8 x 50 metres (or 10 seconds) Walk Down Recovery	Long Run – 9 miles
11	4 mile Rest for 5 minutes 3 x 1 mile Rest for 4 minutes	Speed 6 x 200metres Rest for 90 seconds 6 x 100 metres Rest for 90 seconds	Long Run – 10 miles
12	4 mile Rest for 5 minutes 4 x 1 mile Rest for 4 minutes	Hills 8 x 100 metres (or 20 seconds) Walk down recovery	Long Run – 11 miles

Weeks 13-16

Monday 17^th August – Sunday 13^th September

Week	Key Session 1	Key Session 2	Key Session 3	Other
13	10k Time Trial	Speed 6 x 400 metres Rest for 1 minute 6 x 100 metres Rest for 1 minute	Long Run – 12 miles	Always have an easy running day or rest day between key sessions to reduce likelihood of injury/illness. Regular Stretching, foam rolling or massage parkrun on Saturdays 9am www.parkrun.org.uk The Monthly Mile – South Shields www.themonthlymile.co.uk South Tyneside Trail Series www.runeatsleep.co.uk/trailseries
14	2 x 3 miles Rest for 5 minutes	Hills 10 x 100 metres (or 20 seconds) Walk down recovery	Long Run – 13 miles
15	4 miles Rest for 5 minutes 2 miles	Speed 10 x 200 metres Rest for 1 minute	Long Run – 8 miles
16	8 x 400metres Rest for 1 minute	Easy Running	Great North Run