Great North Run training plan

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I've been inspired watching the Great North Run and I'd like to do it next year. I've done 2 half marathons before but they were 12 and 14 years ago.

The problem arises is that I'm 6 stone overweight. I know I need to she'd at least 3 stone to be able to achieve this run and I know this is just as important as the exercise training.

How does this sound for a training plan? Obviously can firm things up as time goes on and I can start saving for a personal trainer for maybe spring onwards. Not particularly bothered by the time I do (as long as not completely at the back) and happy to walk some of it if I end up needing to. Need to keep things realistic.

Plan:
Sept-Xmas (16 weeks)- work on weight loss. Build up fitness and muscles before even attempting running to avoid knee damage. 2+ walks a day with the dog. At least 1 two hour walk a week and at least 1 three hour walk a week. 1 X swim and 1 X gym a week to build fitness and muscles.

Jan - end of March (13 weeks).
Keep up the above work plus achieve Couch to 5k. I've given myself a few extra weeks in this to repeat the harder weeks if needed.

April - end of June (13 weeks). Keep up walking, gym and swim. Personal trainer if funds allow. Build from 5k to 10k.

July and August - really hammer the eating plan. Build from 10k to 10 miles. Do at least 2 13 mile runs even if there's a bit of walking needed.

Sept - GNR.

How does all this sound?

Good luck to you OP! I hope to see you posting in one years time with a picture if your finisher’s medal!

Thank you. That's so kind of you.

I am a runner, done lots of half marathons and hope to do my first full next year. And doing it with another life challenge (in your case needing to lose weight and get your fitness back up) is hard and your drive is really commendable.
We lost my gran last year and my mum started running as she saw what I got out of it. She did C25K and next week will do first 10K! So you can do it! You have this!!!

Thank you!

I think that all sounds great OP, remember as you build up your running to continue strength training as well to avoid injury!

And also, don’t be afraid to take some time off if/when you do get niggles/pains.

I’m a runner, have done half & full marathons including GNR- it’s an amazing race with a fab environment (I may be biased as I’m local🤣), you will love it! I would have done it this year but have just had a baby, so I’ll be with you on the starting line next year! X

Great. Thank you and good luck with the little one and training.

I've signed up for a 10k race for life in the summer as a starting point.

The fitness side is realistic with good phases of building the base fitness before progressing to the next stage. That gives flexibility for life getting in the way as it inevitably will!

I started running one October, 6m after DS's birth. I had built up to walking briskly and other general exercise after a tough pregancy/ birth. I completed C25k in the March (delayed significantly by baby illness, mastitis, Christmas, starting a new job and just generally squeezing it in around a EBF bottle refusing baby and DH's long hours)
In the late stages of C25k, I signed up to a 8+mi fun run intending to run/ walk, so March-June, built up to 10k.
I accidentally ran the whole thing and while euphoric on a runners high, got talked into a HM 4 months later.
Due to work, things drifted a little until late July, then I worked on a 12wk beginners HM plan.

I ran my HM 364 days after C25k run 1.

Good luck OP - and you have loads of time so you should be fine. My only bit of advice would be that your distance runs are too heavily stacked towards the end of your plan. If you are only aiming to hit 10k by end June, then you're only giving yourself two months to build up the distance to closer to 10 miles before tapering before the race.

I would aim to keep your c25k in at the same time (ie starting in the new year) but then increase your long runs by a mile a week immediately afterwards, thus hitting the crucial 10-mile mark earlier in the summer and giving yourself time to feel comfortable at that distance before tapering down.

I also wouldn't bother doing the full distance before race day, as the risk of injury when you're starting from scratch could outweigh the potential training benefit and mental boost.

Sure you'll smash it - you have a full year to get to where you need to be!

Good luck!

I loved the GNR which I ran in 2006.

There was a bunch walking at the back so check the current cut off time and, if walking is still allowed and meets the timeframe, you need not worry. Do your best and enjoy the atmosphere.

I've a very similar experience to @BogRollBOGOF !

Started c25k at the start of lent 1.5 years ago. Followed the programme to the letter. Think I finished it about April, continued running mostly 5ks, then one day did a 10k, did a couple of 10ks, then did a few longer ones and then did a HM in November. Not the best training plan but I did it!
I took about 6 weeks off after the HM because my knees were extremely sore after it and I didn't want to do further injury.

I'm back running again now but not really that bothered about doing another HM.

So training-wise, yes you can do it. The weight loss will be tricky. Best of luck!

Hi OP

You can definitely do this!

Everything above sounds good - I would just add

• as soon as you can, start walking. Build it slowly at first, but track it and try to build up the kms (whilst listening to your body!) idea being to get yourself used to walking for longer and longer

• to that end - get yourself some decent trainers NOW see if you have a local running shop who can advise, or at least try on several pairs. You will need another pair next year when you really get going but you still need some now for the walking

Thanks all

For a half I'd always recommend doing the full distance before race day. I know so many people who've trained to 9 or 10 miles and then wonder why the wheels come off before they get to the end. Unlike marathon training, the full distance is perfectly reasonable to do as a training run without breaking yourself.
The hardest bit of your plan might be getting a place in the GNR!

Thank you. I'll go for a charity place if I don't get in through the ballot. I'll make sure I get to the distance during the summer before the "race".

A good (ish) start this week. I went to the gym yesterday (only 25 minutes but it's better than nothing I guess) and went for a swim this morning (30 minutes).

Sounds like a good basic plan. You might want to look into jeffing/run-walk plans as they can reduce injury risk and don't slow you down as much as you'd think. Alternatively Nike run club has a good half marathon plan with guided audio.

James Dunne's YouTube channel is a good resource on strength building for runners and also has some tips for runners who are overweight covering technique and injury reduction.

Be careful with dieting while training - you will want to eat healthily but you need protein to gain muscle and carbs for energy. Lots of diets have the effect of reducing muscle as much as fat, so eating plenty of protein and continuing strength training are vital to counteract that. Trying to lose weight before starting serious training makes sense but I would definitely make sure you fuel well in your final training phase.

Good point about muscle loss and dieting. Thanks for the heads up.

Doing ok. Today I did a 30 minute walk with the dog and then a 2 hour walk with her this evening. Tomorrow I'll either do a gym or swim or a 3 hour walk. Whichever I don't do I'll do over the weekend. I'm trying to get the miles into my legs, even though it's at a walk. Weight wise I've stayed fairly stable unfortunately and diet hasn't been great.

Exercise:
Monday - swim 2 x dog walks
Tues - gym 2 x dog walks
Weds - 2 x dog walks
Thursday - 1 x 30 minutes dog walk and 1 x 2 hour dog walk.

That is great going on the walking front!!

Have you read Chris Van Tulleken's Ultra Processed People? If you can get the Audible version it would be good to listen to on long walks

It's really helped me start to see processed food differently over the last few weeks. The audible version has some extra bits of him talking with his brother and updates at the end which is good.

I would focus on losing weight first - really good nutrition, above all and just getting out for a walk and dojng some yoga or similar until you have lost a good deal of weight. and gradually introduce running as part of the exercise routine when it feels comfortable. Couch to 5k would be realistic in a year but I'd say go for 2026 for the GNR.

An update - I've lost nearly 1.5 stone and plan to start couch to 5k at the start of Dec. 😁

Your thread popped up and I've just read through- very inspiring! Great work in the past few months as well! How are you feeling in your body?

So much better!

That's a brilliant start! The running will feel easier without that extra load too

Brilliant start!

I began running after (finally) shedding the surplus poundage, and began C25K when I was close to target. One of the best things I've ever done.

Another good training plan btw is the one CRUK publish for their charity runners. I got my Half PB after following the "improvers" plan properly. It's based on time on your feet, rather than mileage, which is a good approach for novices as there's less scope to be running for too long to achieve a distance if you're a bit slow. It also recommends cross training activities, gives rest days and has weeks that build followed by one that drops back a bit to consolidate/rest/repair, as well as final taper

Training for a half marathon | Cancer Research UK