Morning runners ! I need to up my training for the great north run at the beginning of September, recently completed the couch to 5k but illness has knocked me off track. Back fighting fit now and completed 2 x 5k consolidation runs in 30 mins this week, I'm debating on completing JuJu's 10k path but been recommended the Bupa 1/2 marathon beginners program which looks a lot more intense and is a 12week program. has anyone any experience of this particular program ?
it talks of a program of tempo running which is classed an 8 out of 10 on the effort scale for about 15 to 20 minutes of the run
Thanks, I'd not seen this before and it's inspired me to do more than just 3 runs a week. As far as I understand it tempo is running quicker than you usually would (at least for the first part of a race) but not too quick that you can't hold a conversation.
I'm not following Juju's plan, predominantly because although it's fab it doesn't have any interval running. This morning was my first taste of tempo running, and I had some difficulty initially - My normal easy pace of about 6:30 per km is a bit faster than what easy should be, and my 5k average pace of about 5:45 per km is nearer what tempo should be, for me at least. It's meant that in future I'll probably be slower per KM on longer runs, unless I'm training for a 10km event I suppose.
the 4 runs a week definitely appeals given the GNR is approximately 15 weeks away so I think I'm going to give this plan a go. I like the idea of having different runs and different speeds/intervals and distances.
Your times are similar to mine at the moment. my PB for a 5k parkrun 3 week ago was 27.10 and I'm hoping to complete the GNR in 2 hours ish which is approx 6 mins per k.
Personally I don't really like plans that have you running to time rather than distance. If you go over to the marathon running and race support forum you will find roseabi has prepared a very good HM plan.
thanks for the recommendation on Roseabi HM plan, just taken a look, 10-12k runs straight away on week one will be beyond me at the moment, hence my posting in the bridge to 10k forum initially.
Just a quick update on my bupa plan, finished week 4 with a 60 minute run, actually did 60 minutes 50 seconds to hit 10k distance. This plan, although I’m adding a extra rest day in is working for me. 👍🏻
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week3run1 ✅. 3 x 17 mins with 1 min walks. 
How did your parkrun or (not)parkrun go?
