Comrades Supplement Comrades Training and Info Guide, January 2014

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

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