Here is the plan for this years Great South Run. There are 2 runs planned each week – a short (fast as you can) run and a longer (go for distance non-stop) run. Each run is repeated for 3 weeks so you can track your progress by speeding up the time on each run.
I would also recommend a 10-15minute stretch after each run to ensure you keep your flexibility. To complement this training I would advice booking in for the Wednesday evening (7.30pm) mobility class at Enjoy to reduce your injury risk and improve your joint strength for running. You can book using the MyPThub app – https://enjoyfitness.mypthub.net/3/public-calendar/
The Lee-on-Solent final preparation run will be available to book on the MyPTHub app as well. There will be a £5 fee payable on the day.