Comrades Supplement Comrades Training and Info Guide, January 2016 | Page 17
Training days are interchangeable, so if your club has its time trial (TT) on a Tuesday or Wednesday, you can swap Thursday with one of these
days. Also note that there are recovery weeks built into the programme every four weeks – do not be tempted to do more mileage, as this will only
compromise you later in the programme, potentially leading to injury, illness and under-performance in goal races.
Very important to note is that the eccentric load (pounding) on your legs will be extremely high, so to help prepare for this, strength training is highly
recommended for the Down Run. In fact strength training is important for both directions, but I feel non-negotiable for the Down Run. And the earlier
you start with your strength programme, the sooner you will be used to the added work, and the lower the impact will be on your programme. My
suggestion is to do your strength training on two of your three rest days in the week, leaving at least one full day between each gym session. If you
have not yet started strength training and have 30 minutes one or two times per week, then start now!
Enjoy the training, and remember to walk when needed on long runs.
JANUARY 2016
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
4 Jan
REST
50min E
REST
55min E
REST
50min E
1hr L
REST
1hr E
1hr20 L
11 Jan
REST
55min E
REST
18 Jan
REST
1hr E
REST
1hr E
REST
1hr20 E
1hr40 L
1hr05 E
REST
1hr30 E
25 Jan
REST
50min E
REST
2hr L
5km TT
REST
1hr E
2hr20 L
1 Jan
FEBRUARY 2016
Monday
Tuesday
Wednesday Thursday
Friday
Saturday
Sunday
1 Feb
REST
1hr10 E
REST
1hr10 E
REST
1hr30 E
2hr40 L
8 Feb
REST
1hr15 E
REST
1hr15 E
REST
1hr30 E
3hr L
15 Feb
REST
1hr E
REST
45min E
REST
20min E
Qualifying Marathon or Training Marathon L
22 Feb
REST
REST
REST
30min E
REST
45min E
1hr L
29 Feb
REST
MARCH 2016
Monday
1 Mar
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1hr20 E
REST
1hr25 E
REST
1hr45 E
3hr L
7 Mar
REST
1hr20 E
REST
1hr30 E
REST
2hr E
3hr30 L
14 Mar
REST
1hr20 E
REST
5km TT
REST
1hr E
2hr L
21 Mar
REST
1hr E
REST
1hr E
REST
45min E
Marathon or Ultra L as training
28 Mar
REST
REST
REST
20min E
APRIL 2016
Monday
Tuesday
Wednesday
Thursday
1 Apr
Friday
Saturday
Sunday
REST
30min E
45min E
4 Apr
REST
1hr20 E
REST
1hr30 E
REST
1hr30 E
3hr30 L
11 Apr
REST
1hr20 E
REST
1hr30 E
REST
2hr E
3hr L
18 Apr
REST
1hr E
REST
45min E
REST
30min E
REST or 50-55km L
25 Apr
REST
REST
REST
45min E
REST
1hr E
MAY 2016
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
1 May
Sunday
2hr L
2 May
REST
1hr20 E
REST
1hr30 E
REST
2hr E
3hr L
9 May
REST
1hr20 E
REST
5km TT
REST
1hr30 E
2hr L
17 May
REST
1hr E
REST
45min E
REST
1hr E
1hr L
23 May
REST
30min E
REST
20min E
REST
10min E
COMRADES
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