Tackle the 10 Mile Great South Run

 

The GSR is a wonderful event, it is such an achievable target as well, especially if you have achieved a couple of 10k's and have these under your belt, it seems the natural next step and of course it is right on our doorstep.

There are some key notes about training for this distance though; the main thing for me when you increase your distance from 10k to 10 miles and beyond is that you start thinking of mileage as the base of your fitness.  You can work on obtaining your peak performance with speed training but not really until 2/3 way into your training plan.  The backbone of these training plans is therefore focused on building up the miles slowly and comfortably with minimal injury, so getting a good foundation or base on which to finely tune your performance on the day.

There are 3 plans below and they are not set in stone, ask me if you have any questions as you are all different and what might work for some of you may not work for others. My rule of thumb is that your maximum long run shouldn't be more than one half of the weekly mileage for example 20 miles per week to support long runs of 10 miles and at the peak of the training programme your weekly mileage should be two times the race distance.  You should also aim to complete at least 3 long runs covering at least two thirds of the race distance for example a minimum of 4 mile long run for a 6 mile race and at least 6 miles long run for a 10 mile race.

 

Beginner GSR Training Plan.xlsx

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Intermediate GSR Training Plan.xlsx

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Advanced GSR Training Plan.xlsx

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