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