YB
BannerBanner

Running the Great South Run

Author
CheekyChappie
Pro-Member
  • Total Posts : 7009
  • Reward points: 13748
  • Joined: 2002/04/08 10:56:28
  • Location: United Kingdom
  • Status: offline
2004/03/09 23:03:40 (permalink)
0

Running the Great South Run

Not me but a member at my gym. Right now he can run for 30 mins at a speed of 8kph. His goal (by October) is to be able to run for 90mins at about 10-11kph.

What is the best way to go about increasing his time and speed i.e.which do you focus on first? I have suggested trying to increase time until he can run the full 10 miles at his speed of 8kph, then starting to work on the speed. Any runners here know the best way or some good sites?
#1

4 Replies Related Threads

    Robert
    Pro-Member
    • Total Posts : 2464
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: Running the Great South Run 2004/03/09 23:15:41 (permalink)
    0
    increase the speed, then the time. it should take about 4 months to get to that standard of fitness, personally i thik thats aiming a bit low time wise... he should go for more like:

    run 2 miles @ race pace 3xweek
    #1run 3 miles @ race pace 3xweek
    #2run 5 miles @ 80% race pace 3xweek
    #3run 7 miles @ 80% race pace 3xweek
    #4run 5 miles @ race pace 3xweek
    #5run 7 miles @ race pace 3xweek
    #6run 8 miles @ 80% race pace 3xweek
    #7run 10 miles @ 80% race pace 3xweek
    #8run 8 miles @ race pace 2xweek
    #9run 10 miles @ race pace 2xweek
    #10run 11 miles @ 80% race pace 2xweek
    #11run 12 miles @ 80% race pace 2xweek
    #12run 12 miles @ race pace 1xweek
    #13+ run 2xweek 12 miles @/+ race pace until week before race week, then drop to 1xweek max effort.
    rob
    #2
    CheekyChappie
    Pro-Member
    • Total Posts : 7009
    • Reward points: 13748
    • Joined: 2002/04/08 10:56:28
    • Location: United Kingdom
    • Status: offline
    RE: Running the Great South Run 2004/03/10 15:03:32 (permalink)
    0
    Thanks guys, I just need to go back and tell him to ignore my advice, oh well I did warn him that running wasn't my speciality!
    #3
    suggy3001
    Olympian Member
    • Total Posts : 675
    • Reward points: 12447
    • Joined: 2003/01/06 09:50:20
    • Location: The world of tomorrow
    • Status: offline
    RE: Running the Great South Run 2004/03/10 18:26:17 (permalink)
    0
    just out of interest cos im doing one, on race day with the adrenaline and everything do get tired faster or does it keep you going?
    #4
    ANGEL DELIGHT
    Pro-Member
    • Total Posts : 1289
    • Reward points: 5097
    • Joined: 2003/11/27 13:10:52
    • Location: United Kingdom
    • Status: offline
    RE: Running the Great South Run 2004/03/13 13:30:26 (permalink)
    0
    I've done the Great South Run, the adrenaline and the crowds definately keep you going. Strangers are great, they cheer everyone on and call you buy your number, so it seems personal.
    #5
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5