Comrades Supplement Comrades Training and Info Guide, 2017

TRAINING PROGRAMMES SUB-7:30 PROGRAMME FOR A SILVER 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 1hr25min, 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 1h25min then you will be better served by the Bill Rowan or Bronze programmes which will start out gentler and allow you to build up without injury. The short term focus will be on laying a solid foundation so that we can work on your speed and marathon time in the last quarter of the year. This will also get you ready for the large training volumes that are needed to run a great Comrades in 2017. The aim is to be able to run close to a sub-3:00 marathon before Comrades. You can elect to rest on a Monday or a Friday, but as the programme progresses you may be tempted to skip the rest day. You need to monitor your recovery: If you are in good shape, feel rested and ready for each workout, then you can do cross-training on your rest day. However, if you are always feeling tired and struggling through workouts you need to keep that as a rest day. This is crucial, because it is during recovery that we improve and get stronger; in the absence of recovery we get sick and injured. TRAINING PACES FOR 3:00 MARATHON: NOVEMBER 2016 OCTOBER 2016 MONDAY 30 Hill Repeats (H): 500m in 1:50-2:00 400’s: 76-80sec 1000’s: 3:30-3:45 8km Time Trial (TT): 30:15 TUESDAY WEDNESDAY THURSDAY FRIDAY 1 Oct SATURDAY SUNDAY 2hr45 L 1hr30 L 3 Oct 1hr10 R 15min E; 9x1km with 1min rest; 10min E 2hr L 1hr25 E REST 3hr L 1hr E; 30min at planned Marathon pace 10 Oct 1hr10 R 15min E; 10x1km with 1min rest; 10min E 2hr L 1hr25 E REST 2hr30 L 1hr30 L 17 Oct 45min R 50min E 1hr15 E 8km TT (flat –out) REST 2hrs L 1hr E 24 Oct 1hr15 R 15min E; 22x400m with 1min rest; 10min E 2hr L 1hr30 E REST 3hrs L 1hr E; 30min at planned Marathon pace 31 Oct 1hr15 R MONDAY 1 Nov TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 15min E; 25x400m with 1min rest; 10min E 2hr L 1hr30 E REST 2hr30 L 1hr30 E 7 Nov 1hr R 15min E; 20x400m with 1min rest; 10min E 2hr L 1hr30 E REST 2hr L 1hr E; 30min at planned Marathon pace 14 Nov 45min R 15min E; 15x400m with 1min rest; 10min E 1hr E 45min E REST 1hr E 1hr30 E 21 Nov 30min E 10min E; 10x200m with 200m rest; 5min E 30min E 20min E 15min E with 5x30sec pick-ups or REST Marathon REST 28 Nov REST REST REST Comrades Training & Information Guide 2017 Images: Courtesy CMA Recovery (R): 5:15-5:40/km Easy (E): 4:30-5:10/km Long Runs (L): 4:30-5:20/km Tempo (T): 3:40-4:00/km

Comrades Supplement Comrades Training and Info Guide, 2017 | Page 30