The Great South Run 2014 Preparation

The Great South Run is coming round quick now. If you haven’t enrolled you can still do so quickly at http://www.greatrun.org/Events/Event.aspx?id=12. It is the 25th anniversary of the run and likely to have more than 25,000 runners this year so don’t delay book it today! The running club has already planned a training schedule in preparation for the event. With the 10 week training plan starting on Monday 18th August!!

For the first 3 weeks of the plan we are focused on Fitness levels and particular raising the lactate threshold to allow the runners to run further at a faster speed. To do this we include several hills in to the planned route. The idea is for the runners to push themselves as hard as they can up the hills and then use the following downhill phase as a running recovery, so slowing down and allowing you to catch your breath. This training isn’t designed produce any quick times but will assist massively with the GSR preparation. The 2nd block of 3 runs will focus more on speed with a flatter route that the runners can blast! Then the final 3 runs, plus the 10 mile route at Lee-on-Solent will be putting it all together.

As part of the prep we will be running the Victory 10k on Sunday 14th September make sure you enrol soon as it is a busy run – http://portsmouthathletic.co.uk/victory-10k/

Day Date Event Detail
Monday 18/08/2014 NLT Running club Route 1 -6, 4 & 3 mile routes
Monday 25/08/2014 NLT Running club Route 1 -6, 4 & 3 mile routes
Monday 01/09/2014 NLT Running club Route 1 -6, 4 & 3 mile routes
Monday 08/09/2014 NLT Running club Speed & energy systems
Sunday 14/09/2014 Victory 10k http://portsmouthathletic.co.uk/victory-10k/
Monday 15/09/2014 NLT Running club Route 2 – 6, 4.5 & 3 miles
Monday 22/09/2014 NLT Running club Route 2 – 6, 4.5 & 3 miles
Monday 29/09/2014 NLT Running club Route 2 – 6, 4.5 & 3 miles
Monday 23/09/2013 NLT Running club Speed & energy systems
Monday 30/09/2013 NLT Running club Route 3 – 6.5, 5 & 3miles
Monday 06/10/2014 NLT Running club Route 3 – 6.5, 5 & 3miles
Sunday 12/10/2014 NLT Running club 10mile route – Lee-on-solent
Monday 13/10/2014 NLT Running club Small run & stretch session
Monday 20/10/2014 NLT Running club Route 3 – 6.5, 5 & 3miles
Saturday 25/10/2014 Portsmouth GSR – 5k Race http://www.greatrun.org/Events/Event.aspx?id=12
Sunday 26/10/2014 Portsmouth GSR – 10Mile Race http://www.greatrun.org/Events/Event.aspx?id=12
Monday 27/10/2014 NLT Running club Small run & stretch session
Monday 03/11/2013 NLT Running club Route 4 – 5, 4 & 3 miles
Summer

Special Offer

Click here