The Great Eastern Run 2008
Advice
Our partners Nene Valley Organics will be providing free
organic bananas on race day! - to find out more about them and the
benefits of organic eating go to: http://www.rivernene.co.uk/
This article is the first in a series of how to train
safely, comfortably and enjoyably for the Great Eastern Run and is
produced by Advance Performance, the Running Store For
Everyone.
Before you start training:
- Invest in some proper running shoes. These will help to minimise the risk of injury by supporting and cushioning the foot correctly. Everyone's feet are different and need different amounts of shock absorption and support. Advance Performance will measure and fit the correct shoes to match your foot movement and stock all the best shoes for running at their store in Fengate, Peterborough.
- Think about joining your local running club. Their help will be invaluable and all local clubs are welcoming and keen to help you achieve your goal comfortably and safely- whatever your level of fitness. To find out about your local running club contact Advance Performance or for a list of Local Running Clubs in Peterborough
18 week Great Eastern Half Marathon Training Schedule
|
|
Week 1 |
Week 2
|
|
|
Sunday
Tuesday
Thursday
|
Walk for 45
mins
Jog very slowly for 10
mins
Jog very slowly for 15
mins
|
Sunday
Tuesday
Thursday
|
Walk for 50
mins
Jog for 15
mins
Jog for 20 mins
|
| Week 3 | Week 4 | ||
|
Sunday
Tuesday
Thursday |
Walk for 1
hour
Jog very slowly for 20
mins
Jog very slowly for 20 mins |
Sunday
Tuesday
Thursday |
Walk for 1
hour
Jog for 20
mins
Jog for 20 mins |
| Week 5 | Week 6 | ||
|
Sunday Tuesday Thursday Friday |
Jog for 30
mins
Jog for 30
mins
Jog for 30
mins
Walk Briskly for 45 mins |
Sunday
Tuesday
Thursday
Saturday
|
Jog for 40
mins
Jog for 30
mins
Jog for 40
mins
Walk Briskly for 45 mins |
| Week 7 | Week 8 | ||
|
Sunday Monday Wednesday Friday Saturday |
Run for 45
mins
Jog for 20
mins
Jog 5 miles
Slowly
Run for 45
mins
Jog for 20 mins |
Sunday
Monday
Wednesday
Thursday
Friday
|
Jog for 1 hour (aim to keep off
roads)
Run for 30
mins
Jog 6
miles
Jog for 30
mins
Jog for 30 mins |
| Week 9 | Week 10 | ||
|
Sunday
Monday
Wednesday
Thursday
Saturday
|
Run for 1 hour (aim to keep off
roads)
Run 5 miles (aim to run a fast third
mile)
Jog 6
miles
Jog 5
Miles
Jog 6 miles |
Sunday
Monday
Wednesday
Thursday
Friday
|
Run for 1
hour
Jog for 1
hour
Run 6 miles (fast third
mile)
Jog for 1
hour
Run 5 miles |
| Week 11 | Week 12 | ||
|
Sunday
Tuesday
Wednesday
Thursday
Friday
|
Try to jog 10 miles
(easy)
Jog for 50
mins
Run 4 miles (run a fast third
mile)
Jog for 1
hour
Run 2 miles |
Sunday
Tuesday
Wednesday
Thursday
Friday
|
Jog for 60 mins (try to keep off
roads)
Jog for 1
hour
Run 5
miles
Jog for 1
hour
Run for 1 hour |
| Week 13 | Week 14 | ||
|
Sunday
Tuesday
Wednesday
Friday
Saturday
|
Jog for 70 mins (walk if required)
Run for 1 hour (fast for 5 mins)
Run 4 miles
Run for 1 hour
(easy)
Run 5 miles |
Sunday
Tuesday
Wednesday
Friday
Saturday
|
Run for 80
mins
Run for 1 hour (fast for 10 mins)
Run 5 Miles
Run for 1 hour at a comfortable pace
Run 5 Miles at a comfortable Pace |
| Week 15 | Week 16 | ||
|
Sunday
Tuesday
Wednesday
Friday
Saturday
|
Jog for 90 mins (walk if required)
Run for 1 hour (fast for 10 mins)
Run 6 miles
Run for 1 hour
(easy)
Run 5 miles
|
Sunday
Tuesday
Wednesday
Friday
Saturday
|
Run for
90mins
Run for 1 hour (fast for 15 mins)
Run 6 Miles
Run for 1 hour at a comfortable pace
Run 5 Miles at a comfortable pace |
| Week 17 | Week 18 | ||
|
Sunday
Tuesday
Wednesday
Friday
Saturday
|
Run for 110 mins
Run for 1 hour (fast for 10 mins)
Run 6 Miles
Run for 1 hour at a comfortable pace
Run 5 Miles at a comfortable Pace
|
Sunday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday |
Run 8 Miles at a comfortable Pace
Run for 45 Mins
Run 3 Miles (fast second mile)
Jog 4 Miles
Jog 3 Miles
REST
RACE |
Copyright: Advance Performance
2006
Training
Advice
-
Unless you currently take regular exercise then please ensure you have a medical check up before starting your training programme. If illness interrupts your training adapt the plan to ease yourself back into training.
-
Try to arrange a running partner with similar abilities and aims. Shared motivation, someone to talk to and prevents you from going too fast.
-
Try to be adaptable in your approach to the programme and if you are already quite fit adapt the plan to suit your needs.
Tips
- Where the schedule advises jogging to a time, the distance is not important. The programme is designed to get you used to "Time on your feet"
- Jogging is meant to be a relaxed slow action. Running means a bit more effort and style. As you get fitter you will feel the difference.
- Fast stretches are designed to push the body a little harder and get you used to the actual race pace.
- If you do other sports, continue to do so and if these clash with the plan then move the days of the plan to suit you. Try to manage the blank days as these gaps are designed to help you recover between training sessions.
- Roads and pavements may be convenient for running but the surface is hard and it is imperative that you have a correctly fitted pair of running shoes to suit your style and posture to prevent injury. Remember when running a force equal to 3 times your body weight has to be absorbed and cushioned by your shoes.
Advance Performance, 5 Vitas Business Centre, Dodson Way,
Fengate, Peterborough, PE1 5XG. Tel: 01733 891111
www.advanceperformance.co.uk