TRAINING PROGRAMMES
SUB-9:00
PROGRAMME
FOR A BILL ROWAN MEDAL
Make sure you have read the introductory notes on page 23 for all the training programmes, then get going with your training, and most importantly, enjoy the training!
TARGET AUDIENCE:
If this is your first attempt at Comrades but you are a regular runner and can do a half marathon in close to 1hr40, then this is the place for you to start. If you are not a regular runner and have not run a half marathon before, or are slower than 1hr45, then you need to follow the BRONZE programme. However, if you are slower overall, but find your Time Trial times are closer to this programme, then use the Bronze programme by asking me how to adapt it via www. facebook. com / Comradescoach.
It is important to have done some running in winter to lay a platform for spring and summer. For those of you who completed the 2016 Down Run, you may find that the programme starts out a little too slowly for you, in which case you can do a bit more than what is on the programme, but don’ t get too carried away, because in the coming months less is more and the focus is on improving your half marathon and marathon time. The aim is to run a sub- 3:30 marathon before Comrades. We focus on Comrades itself from March 2017.
TRAINING PACES FOR 3:30 MARATHON:
Recovery( R): |
5:50-6:20 / km |
Easy( E): |
5:20-5:40 / km |
Long Runs( LSD): |
5:20-6:00 / km |
Hill Repeats( H): |
4:20-4:30 / km |
2min / 800m Repeats( Rep): |
4:00-4:15 / km or 3:12-3:24 / 800m |
4km Time Trial( TT) |
16:50 |
5km Time Trial( TT) |
21:30 |
8km Time Trial( TT) |
35:30 |
You need to monitor your recovery: If you are in good shape, feel rested and ready for each workout, then go for it, but if you are always feeling tired and struggling through workouts, you need to keep Wednesdays as a rest day. This is crucial, because it is during recovery that we improve and get stronger, but in the absence of recovery we get sick and injured.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
OCTOBER 2016
1 Oct |
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1hr30 LSD |
1hr40 LSD |
3 Oct |
REST |
15min E; 7x3min Rep with 1min R; 10min E |
50min R |
1hr15 E |
REST |
2hr15 LSD |
1hr50 LSD |
10 Oct |
REST |
15min E; 8x3min Rep with 1min R; 10min E |
50min R |
1hr20 E |
REST |
2hr30 LSD |
2hr LSD |
17 Oct |
REST |
45min E |
REST |
15min E; 8km TT; 10min E |
REST |
1hr30 E |
1hr E |
24 Oct |
REST |
15min E; 15x90sec Rep with 1min R; 10min E |
50min R |
1hr20 E |
REST |
3hr LSD |
2hr LSD |
31 Oct |
REST |
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NOVEMBER 2016
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 Nov 15min E; 15x90sec Rep, 1min R; 10min E 50min R 1hr20 E REST 2hr30 LSD 1hr30 LSD 7 Nov REST 15min E; 15x90sec Rep, 1min R; 10min E 50min R 1hr20 E REST 2hr LSD 1hr15 LSD 14 Nov REST 45min 30min R 15min E; 5km TT; 10min E REST 1hr E 1hr E
21 Nov |
REST |
10min E; 10x30sec at marathon race pace with 30sec R; 5min E |
REST |
15min E |
15min E with 5x30sec pick-ups |
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or REST |
28 Nov REST REST REST
Marathon REST
Images: Courtesy CMA
28 Comrades Training & Information Guide 2017