Comrades Supplement Comrades Training and Info Guide, 2017

DECEMBER 2016 JANUARY 2017 MONDAY TUESDAY WEDNESDAY 1 Dec THURSDAY FRIDAY SATURDAY SUNDAY REST REST REST REST 5 Dec REST REST REST REST REST REST REST 12 Dec REST 30min E REST 35min E REST 45min E 30min E 19 Dec REST 45min E 50min E 45min E REST 1hr E 45min E 26 Dec REST 1hr E 1hr E 1hr E REST 1hr30 LSD MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 2 Jan REST 1hr E 40min E 45min R REST 1hr15 E 1hr E 9 Jan REST 1hr15 E 1hr E 1hr R REST 1hr20 E 2hr LSD 16 Jan REST 1hr15 E 1hr05 E 1hr R REST 1hr30 LSD 2hr10 LSD 23 Jan REST 1hr15 E 1hr10 E 1hr R 1hr30 LSD Happy New Year’s Eve 2hr20 LSD 30 Jan REST 1hr E 1 Jan 1hr E FEBRUARY 2017 • On your LSD runs, walk 1min for every 30-45min run MONDAY TUESDAY 1 Feb WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 45min R 15min E; 5km TT; 10min E REST 1hr15 E 2hr LSD 6 Feb REST 20min E; 8km TT; 10min E 1hr15 E 1hr R REST 1hr50 LSD 2hr30 LSD on hilly route 13 Feb REST 20min E; 8km TT; 10min E 1hr20 E 1hr R REST 2hr LSD 2hr45 LSD 20 Feb REST 20min E; 8km TT; 10min E 1hr25 E 1hr R REST 2hr LSD Marathon as training run 27 Feb REST 1hr E • On your LSD runs, walk 1min for every 30-45min run MARCH 2017 MONDAY TUESDAY 1 Mar WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 50min R 15min E; 5km TT; 10min E REST 1hr30 LSD 2hr LSD 6 Mar REST 15min E; 6x2min H; 10min E 1hr30 LSD 1hr R REST 2hr LSD 3hr LSD on hilly route 13 Mar REST 15min E; 7x2min H; 10min E 1hr30 LSD 1hr R REST 2hr LSD 3hr LSD 20 Mar REST 15min E; 8x2min H; 10min E 1hr30 LSD 1hr R REST 2hr LSD Marathon as training run 27 Mar REST 1hr E 1hr R 15min E; 8km TT; 10min E REST SATURDAY SUNDAY 1hr30 LSD 2hr LSD • On your LSD runs, walk 1min for every 30-45min run APRIL 2017 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY 1 Apr 3 Apr REST 15min E; 9x2min H; 10min E 1hr30 LSD 1hr R REST 2hr LSD 3hr45 LSD on hilly route 10 Apr REST 15min E; 10x2min H; 10min E 1hr30 LSD 1hr R REST 2hr LSD 3hr45 LSD 17 Apr REST 15min E; 10x3min H; 10min E 1hr30 LSD 1hr R REST 2hr LSD 3hr LSD on hilly route 24 Apr REST 40min R 1hr R 15min E; 8km TT; 10min E REST 1hr30 LSD 50-55km Long run MAY 2017 • On your LSD runs, walk 1min for every 30-45min run MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 May REST 15min E; 10x3min H; 10min E 1hr30 LSD 1hr R REST 2hr LSD 2hr30 LSD 8 May REST 15min E; 10x3min H; 10min E 1hr30 LSD 1hr R REST 2hr LSD 3hr LSD 15 May REST 15min E; 10x3min H; 10min E 1hr20 E 1hr R REST 2hr LSD 2hr LSD 22 May REST 15min E; 5x3min H; 10min E 40min E 40min R REST 1hr E 1hr E 29 May REST 10min E; 10x1min at marathon pace, 1min E; 10min E 20min E THURSDAY FRIDAY SATURDAY SUNDAY 20min R REST 10min E COMRADES • On your LSD runs, walk 1min for every 30-45min run JUNE 2017 MONDAY TUESDAY WEDNESDAY 1 Jun 5 Jun REST REST REST REST REST REST REST 12 Jun REST REST REST REST REST REST REST 19 Jun REST REST REST REST REST REST REST 26 Jun REST 20min E REST 25min E REST 30min E 35min E 29

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