Tackle the 10 Mile Great South Run

 

The Great South Run Pre-Plan

Most training plans are 12 weeks long and this is sufficient to achieve success.  The key to succeeding in any distance over 10k is endurance and making sure you have a good solid foundation on which to build up your mileage.  Ideally you need to hold a base mileage for at least a month prior to starting the 12 week programe GSR training programme (starts w/c 23rd July 2018).  This base mileage isn't set in stone but ideally between 6-8 miles per week if you are fairly new to running, and 15-20 miles per week if you are more experienced.  The idea is that you run at least twice a week as you approach the programme and that you increase your mileage and long runs by 10% each week.  You want to make sure that you reach the start of the programme with a good solid foundation and not be "burnt out" before you start it.

However much you are running at the moment, really think about how you are going to tackle the next 10 weeks so that you do not start the GSR training plans feeling fatigued as this can lead to injury and you many not be able to compete in October. Focus on 10k races that you can enter that would give you some experience of race day prep, nerves and fuel. Slowly increase your longer weekend runs by a mile each week to a maxium of 8 miles (I know that seems scary but don't panic) and when you have reached your maximum, drop it down the following week and then build it up again and sustain this for a few weeks, then drop down again and so on.

If you are more experienced and have completed a couple of 10k's then aim for your base mileage to be about 20 miles per week, again build this up slowly and add a few 10k races in between now and July.  Your longest run, if experienced should be about 10 miles but we are all individuals so talk to me about this if you are unsure.

Remember, by the end of June you should be working towards your base mileage so that you can sustain this for a month, again don't stress too much as holidays do get in the way, buidling the foundations now will enable you to take 2 weeks off in the summer without effecting your performance. I will be producing a number of training plans for different abilities so there will be one that fits you, I will also be organising runs at the weekend to help with training.

My training plans are defined by volume, intensity and frequency and take into account the importance of the body's adaptive response to this load. This is why on all the training plans that I produce there is a recovery phase as recovery should be viewed with as much importance as any run.  You may decide to skip a rest day as a result of a holday, a poor run performance or because you feel ok.  If you do not rest and continue to train in a fatiqued state the body will be subjected to high levels of stress which leads to further fatique, over load, over training and will result in under performance.  And underperforming can be as simple as continuing to have rubbish runs in group.  Unfortuneately this vicious circle lends itself to panic so instead of resing, most people increase their training to the reaction of their under performance because they think they will get better this way, but you won't, you need to rest! 

 

These 3 plans are examples of last years training plans but will give you an idea of what is involved.

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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