Comrades Supplement Comrades Training and Info Guide, January 2014 | Page 19
March
Crunch time. Avoid racing hard and stick to consistent long runs on the weekend. Getting your Bill Rowan is all about running
consistently on race day.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
3 Mar
REST
15min easy; 6x2min hill
repeats; 15min easy
1hr20 easy
1hr easy
REST
1hr45 easy
2hrs30 easy
2hrs easy
Easy 3hrs
run
10 Mar
REST
15min easy; 8x2min hill
repeats; 15min easy
1hr20 easy
1hr easy
REST
2hrs easy
2hrs30 easy
17 Mar
REST
15min easy; 10x2min hill
repeats; 15min easy
1hr20 easy
1hr easy
REST
2hrs easy
3hrs30 easy
24 Mar
REST
45min easy
1hr easy
15min easy; 8km
TT; 10min easy
REST
1hr30 easy
2hrs30 easy
31 Mar
REST
1 Mar
April
Monday
Cut gym work to once per week. Focus on your Comrades goal and don’t be distracted by setting PBs.
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
20min easy; 10x2min hill
repeats; 15min easy
1 Apr
1hr20 easy
1hr10 easy
REST
2hrs easy
4hrs easy
7 Apr
REST
20min easy; 10x2min hill
repeats; 15min easy
1hr20 easy
1hr10 easy
REST
2hrs easy
3hrs30 easy
14 Apr
REST
20min easy; 10x2min hill
repeats; 15min easy
1hr20 easy
1hr10 easy
REST
2hrs easy
3hrs30 easy
21 Apr
REST
45min easy
1hr easy
20min easy; 8km
TT; 20min easy
REST
REST or 60km
long run
REST or
60km long
run
28 Apr
REST
50min easy
1hr easy
Monday
Tuesday
Wednesday
5 May
Thursday
Friday
Saturday
Sunday
15min easy; 8km
TT; 10min easy
1 May
REST
2hrs easy
2hrs30 easy
REST
pub
12 May
20min easy; 10x2min hill
repeats; 15min easy
1hr20 easy
15min easy; 5km
TT; 10min easy
REST
2hrs easy
3hrs easy
REST
15min easy; 10x2min hill
repeats; 10min easy
1hr easy
15min easy; 5km
TT; 10min easy
REST
1hrs30 easy
2hrs easy
fo
15min easy; 5km
TT; 10min easy
REST
1hr easy
45min easy
o t w eeasy r
20min
a
30min easy
REST
e a 1hr easy
dge
15min easy
COMRADESa r
h
c REST 15min easy; 7x2min hill
s p repeats; 20min easy
26 May
REST a c e s
40min easy
19 May
li
Images: Jetline Action Photo & CMA
May
Cut out all gym sessions. Don’t taper too aggressively and watch what you put in your mouth. You can easily gain 3-4kg over the
last two weeks. Don’t forget to have fun!
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