Training Schedule

The training schedule below is aimed at runners. If you are a walker and fancy your chances then visit this page.

The BGR is a great strain on both body and mind and requires that the contender undertakes considerable training before an attempt should be made. The following training schedule assumes that you are a reasonably experienced runner rather than someone who is sedentary. The usual cautions of having a medical check-up apply if you are not used to physical exercise. The training is based on three stages:

The table is generated according to the date of your intended attempt (use the calculator) or 0000hrs on the closest Saturday to midsummer’s day if you have not decided on a specific starting date and time. Easter is taken as being a long weekend of four days.

Some notes on the table:

Circuit training may be either classical circuits, running between exercises such as press-ups etc, or weight training. Intervals should alternate between hills and speed - on the hills: run hard for 90 seconds then walk (uphill) for 90 seconds. Repeat. The short run should be a fast run, the first few minutes at a gentle jog then open things up to around a 10K pace, i.e. 6 - 7 mins/mile. Finish with a few minutes of jogging to cool down.

The weekend runs are designed to accustom the body to longer times on your feet. They should be taken at around 10 min/mile pace - very easy, you should be able to chat during these runs. Mondays and Fridays are always taken as rest days to avoid over-stressing the body with these longer runs. Every fourth week is slightly easier to allow the body to recover.

Week beginning	Mon	Tues	Wed	Thurs	Fri	Sat	Sun