Comrades Supplement Comrades Training and Info Guide, January 2014 | Page 21
10 Mar
1hr15
recovery
15min easy; 7x2min hill
repeats; 15min easy
1hr45 easy
1hr15 easy
REST
1hr45 easy
2hrs20 easy
17 Mar
1hr15
recovery
15min easy; 10x1000m repeats
with 2min rest; 10min easy
2hrs easy
1hr15 easy
REST
2hrs easy
2hrs40 easy
24 Mar
1hr15
recovery
15min easy; 10x2min hill
repeats; 15min easy
2hrs easy
1hr15 easy
REST
2hrs easy
3hrs easy
31 Mar
45min
recovery
April
Monday
Crunch time. You will be tired, but persevere! Your immune system will be low, so eat healthy and avoid large crowds if possible. Your
Comrades long run must be EASY. Don’t ‘test’ how you will go on the day.
Wednesday
Thursday
Friday
Saturday
Sunday
1hr easy
1 Apr
Tuesday
1hr easy
15min easy; 8km TT;
10min easy
REST
1hr30 easy
2hrs easy
7 Apr
1hr15
recovery
15min easy; 8x1km repeats
with 2min rest; 10min easy
2hrs easy
1hr15 easy
REST
2hrs easy
3hrs easy
14 Apr
1hr15
recovery
15min easy; 10x1km repeats
with 2min rest; 10min easy
2hrs easy
1hr15 easy
REST
2hrs easy
4hrs easy
21 Apr
1hr15
recovery
15min easy; 12x1km repeats
with 2min rest; 10min easy
2hrs easy
1hr15 easy
REST
REST or
60km long
run
REST or
60km long
run
28 Apr
REST
45min easy
1hr easy
May
Monday
Keep working hard during the week and start cutting the miles on the weekend. Don’t cut back too early, your midweek taper should only
start 10 days before the big day. Don’t forget to enjoy!
Tuesday
Wednesday
Thursday
Saturday
Sunday
15min easy; 8km TT;
10min easy
1 May
Friday
REST
1hr30 easy
2hrs easy
5 May
1hr easy
15min easy; 12x1km repeats
with 2min rest; 10min easy
1hr30 easy
15min easy; 8km TT;
10min easy
REST
2hrs easy
3hrs easy
12 May
1hr easy
15min easy; 12x1km repeats
with 2min rest; 10min easy
1hr15 easy
15min easy; 8km TT;
10min easy
REST
1hr30 easy
2hrs easy
19 May
45min
easy
15min easy; 8x1km repeats
with 2min rest; 10min easy
1hr easy
20min easy; 5km TT;
20min easy
REST
1hr easy
1hr easy
26 May
40min
easy
40min easy
30min easy
20min easy
REST
15min easy
COMRADES
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