Comrades Supplement Comrades Training and Info Guide, 2017 | Page 24
TRAINING PROGRAMMES
SUB-12:00
PROGRAMME
FOR A VIC CLAPHAM 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!
The focus for the rest of this year will be on building
you up to running consistently and regularly, then from
January we look at preparing for a marathon to qualify
for Comrades. For those of you who completed the 2016
Down Run, you may find that the programme starts out
a little easy for you. If so, you can do a bit more than
what is on the programme, but do not get too carried
away. The focus is on improving your half marathon time
in November and your marathon time in January, and we
focus on Comrades from March. The aim is to be able to
run a sub-5:00 marathon before Comrades. Your biggest
training months will be March and April, and you should
not be looking to do any hard races during this time.
TARGET AUDIENCE:
If this is your first attempt at Comrades but you are a regular
runner and can do a half marathon in 2hr20, 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 2hr20, then you need to look at a
BEGINNER’S programme, use this programme by asking me how to
adapt it via www.facebook.com/Comradescoach. Essentially
start out a little easier and build up a little slower to ensure you
build up injury-free.
Because you will employ a run/walk strategy for your qualifier, long runs and Comrades, we will use this strategy in training. Very important to note about using a run/walk strategy is
that the walk is not a Sunday stroll, but fast walking with purpose. It is a change in focus on the muscles, not a rest. Remember, recovery is important, so do not add extra running to
the schedule. However it will be massively beneficial if you add cross-training or strength training.
TRAINING PACES FOR A 2:20 HALF MARATHON:
Recovery (R):
8:00-8:15/km
Easy (E): 7:20-7:40/km
Long Runs (L):
7:20-8:00/km
Hill Repeats (H):
5:40-5:45/km
4km Time Trial (TT)
5km Time Trial (TT)
8km Time Trial (TT)
23:45
30:15
50:00
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
NOVEMBER 2016
OCTOBER 2016
1 Oct
24
SATURDAY
SUNDAY
Walk 5min; Jog 45min with
walk 1min x 3
Walk 5min; Jog 20min with
walk 1min x 3
3 Oct
REST
Walk 5min; Jog 20min with walk 1min x 3;
Walk 5min
REST
Walk 5min; Jog 20min with
walk 1min x 3; Walk 5min
REST
Walk 5min; Jog 50min with
walk 1min x 3
Walk 5min; Jog 20min with
walk 1min x 3
10 Oct
REST
Walk 5min; Jog 20min with walk 1min x 2;
Walk 5min
REST
5km TT, to best of your
ability, walk if you need
REST
Walk 5min; Jog 35min with
walk 1min x 3
Walk 5min; Jog 20min with
walk 1min x 2
17 Oct
REST
Walk 5min; Jog 20min with walk 1min x 4;
Walk 5min
REST
Walk 5min; Jog 20min with
walk 1min x 4; Walk 5min
REST
Walk 5min; Jog 60min with
walk 1min x 2
Walk 5min; Jog 20min with
walk 1min x 3
24 Oct
REST
Walk 5min; Jog 20min with walk 1min x 4;
Walk 5min
REST
Walk 5min; Jog 20min with
walk 1min x 4; Walk 5min
REST
Walk 5min; 2hr L (walk as
needed)
Walk 5min; Jog 20min with
walk 1min x 4
31 Oct
REST
MONDAY
1 Nov
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
REST
REST
REST
REST
Walk 5min; 2hr15 L
(walk as needed)
Walk 5min; Jog 20min with
walk 1min x 4