Comrades Supplement Comrades Training and Info Guide, January 2014 | Page 18
TRAINING
l notice there are
gramme before wil
the Bill Rowan pro
nity for a fast
t the last opportu
that have followed
hose
gest change is tha
is that we want
t changes. The big
. The logic here
ary
a few significan
February
rst week of Febru
hon at the end of
January or the fi
rat
in
marathon is late
April, but run a ma
ge in March and
milea
to do our biggest
se this plan.
would compromi
only putting in
gest mileage, I am
u are doing the big
not about
e is that while yo
g a Bill Rowan is
mber that runnin
The second chang
e big
n per week. Reme
ans we need som
sessio
km and that me
in
one high-intensity
consistent over 89
e, you will not be
for
about being
per week. There
running fast, it is
nimum of 130km
ril we peak at a mi
runs, so in Ap
g.
lots of hard runnin
a position to do
t hardcan maintain tha
ensity so that we
weeks. It is,
l push up the int
en we taper, I wil
nce in the closing
Finally wh
ed and confide
speed work and
while building spe
sessions as pure
earned endurance
injury.
not look at these
rease your risk of
rtant that you do
po
lly inc
however, very im
is will exponentia
s get fresher. Th
leg
run too fast as the
T
dal
Me
The BILL ROWAN
(Sub-9:00)
Programme
January
Monday
Your foundation should be set and you are now aiming to be very consistent in your training. Build up the long runs. If you
have spare time, work on your strength in the gym.
Tuesday
Wednesday
Friday
Saturday
Sunday
1hr easy
1 Jan
Thursday
1hr easy
REST
1hr easy
1hr30 easy
6 Jan
REST
1hr15 easy
1hr15 easy
15min easy;
REST
5km TT; 10min
easy
1hr30 easy
2hrs easy
13 Jan
REST
15min easy; 6x2min
hill repeats; 10min
easy
1hr20 easy
15min easy;
REST
5km TT; 10min
easy
1hr45 easy
3hrs easy
20 Jan
REST
15min easy; 8x2min
hill repeats; 10min
easy
1hr20 easy
15min easy;
REST
5km TT; 10min
easy
1hr45 easy
2hrs30 easy
27 Jan
REST
40min easy
30min easy
20min easy
February
Monday Tuesday
If you haven’t qualified yet, now is the time. Pick a challenging route and aim for a 3:30-hour
marathon. If you can run close to that on a decent course, you are well on track.
Wednesday
Thursday
Friday
REST
REST
REST
30min easy
REST
Saturday
Sunday
Last hard
marathon or
15min easy
1 Feb
3 Feb
REST
Last hard
marathon or
15min easy
45min easy
1hr easy
10 Feb
REST
1hr easy
1hr10 easy
1hr easy
REST
1hrs easy
1hr30 easy
17 Feb
REST
1hr easy
1hr15 easy
15min easy;
5km TT;
10min easy
REST
1hr30 easy
2hrs easy
24 Feb
REST
1hr easy
1hr20 easy
15min easy;
5km TT;
10min easy
REST
18 Comrades Supplement 2014