Comrades Supplement Comrades Training and Info Guide, 2017 | Page 26

TRAINING PROGRAMMES

SUB-11:00
PROGRAMME

FOR A BRONZE 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 2hr, 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 2hr then you need
to follow the FINISHER’S programme, If you find your
Time Trial times are closer to the Finishers programme,
use the Finisher’s 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 easy for you, you can do a bit
more than what is on the programme, but if you feel you
would like to train more, I encourage you to add crosstraining or strength rather than more running. In the coming
months, less is more, and the focus is on improving your
half marathon and marathon time. The aim is to be able
to run a sub 4:30 marathon before Comrades, and we will
focus on Comrades from March.

Because you will employ a run walk strategy for your Qualifier and Comrades, we