Health Blog

Great East Run Training

by Frankie Wythe on 02 July 2018 08:37

Follow Will’s 3 part training plan to get ready for the Great East Run.

Each month there will be a new training schedule for the          following weeks for both running and complimentary strength training.

In addition to this, Will is using the same plan, aimed at getting someone with a basic level of fitness but doesn’t regularly run, half marathon ready within 10 weeks.

Day

09/07/2018

16/07/2018

23/07/2018

30/07/2018

Monday

XT

XT

XT

XT

Tuesday

Time-Trial

INT: 1-min

INT: 1-min

RR

Wednesday

XT*

XT*

XT*

XT*

Thursday

S: 3-miles

S: 3-miles

S: 4-miles

RR

Friday

XT

XT

XT

XT

Saturday

D: 5-miles

D: 6-miles

D: 7-miles

D: 8-miles

Sunday

REST DAY

REST DAY

REST DAY

REST DAY


XT: Cross Training – Anything that challenges you and lifts your heart-rate up to >70% of your maximum heart-rate. *Including one or more of these sessions each week to focus on muscular strengthening, using the suggested workout below.

 

Time-Trial: Measure out a 3-mile route. Complete the first mile at a gentle warm-up pace and then complete the rest as fast as comfortable. Make a note of time and compare sessions.

 

S: Speed. Complete the distance stated as fast as you comfortably can. Record time and compare sessions.

 

D: Distance. Time is not the aim during these sessions; it’s a case of building up the distance.

 

INT:  Warm-up for 5-minutes and complete speed intervals for the time stated. E.g. 1-minute as fast as comfortable, 1-minute walk/jog or, 2-minutes as fast as comfortable, 1-minute walk/ jog.

 

RR: Recovery Run. A gentle 3-4-mile run to recover and recharge ready for the next increase in training intensity.

 

Exercise

Reps

Sets

Rest

Box Jumps

6-12

2-4

90s

Squats

6-12

2-4

90s

Step-Ups w/ Knee Drive

6-12

2-4

90s

Reverse Lunge

6-12

2-4

90s



Author
Frankie Wythe

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