Comrades Supplement Comrades Training and Info Guide, January 2014

10 Mar REST 10min easy; 8km TT; 10min easy REST 1hr30 easy REST 1hr45 easy 2hrs easy 17 Mar REST 15min easy; 9x2min hill repeats with slow jog recovery; 15min easy REST 1hr40 easy REST 1hr45 easy 3hrs30 easy 24 Mar REST 10min easy; 8km TT; 10min easy REST 1hr easy REST 1hr easy 2hrs easy 31 Mar REST April Monday Cut gym sessions to one session per week. You will be very strong now, so avoid racing for PBs, especially races of over 30km. It’s time for your long run, the ﬁnal hurdle in your Comrades journey. Wednesday Thursday Friday Saturday Sunday 15min easy; 9x2min hill repeats with slow jog recovery; 15min easy 1 Apr Tuesday REST 1hr50 easy REST 1hr45 easy 3hrs easy 7 Apr REST 10min easy; 8km TT; 10min easy REST 2hrs easy REST 1hr45 easy 4hrs easy 14 Apr REST 15min easy; 10x2min hill repeats with slow jog recovery; 15min easy REST 2hrs easy REST 1hr45 easy 2hrs easy 21 Apr REST 1hr easy REST 1hr easy REST 50-55km long run or 15min easy 50-55km long run or REST 28 Apr REST 30min easy REST May Race month! On race day you will be tempted to go faster, but remember your goal. A conservative approach is needed for the Down Run! Monday Tuesday Wednesday Thursday Friday Saturday Sunday 5 May REST 15min easy; 10x2min hill repeats with slow jog recovery; 15min easy REST 45min easy REST 1hr30 easy 2hrs easy 2hrs easy REST 1hr30 easy 3hrs easy 12 May REST 10min easy; 8km TT; 10min easy REST 2hrs easy REST 1hr20 easy 2hrs easy 19 May REST 10min easy; 5km TT; 10min easy REST 1hr easy REST 1hr easy 1hr easy 26 May REST 30min easy REST 20min easy REST 10min easy COMRADES 1 May Untitled-1 1 2013/12/11 09:24:15 AM 17

Comrades Supplement Comrades Training and Info Guide, January 2014 | Page 17