Comrades Supplement Comrades Training and Info Guide, January 2016 | Page 21
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 available one or two times per week, then start now!
Enjoy the training!
JANUARY 2016
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
4 Jan
REST
15min E; 6x2min H; 10min E
1hr15 E
1hr R
REST
1hr E
1hr30 L
REST
1hr30 E
2hr L
11 Jan
REST
15min E; 8x2min H; 10min E
1hr20 E
18 Jan
REST
15min E; 10x2min H; 10min E
1hr20 E
1hr R
REST
1hr45 E
2hr30 L
1hr R
REST
1hr45 E
25 Jan
REST
1hr E
45min E
3hr L
15min E; 8km TT; 10min E
REST
1hr30 E
2hr L
1 Jan
FEBRUARY 2016
Monday
Tuesday
Wednesday Thursday
Friday
Saturday
Sunday
1 Feb
REST
15min E; 10x2min H; 10min E
1hr20 E
1hr R
REST
1hr45 E
2hr L
8 Feb
REST
15min E; 10x2min H; 10min E
1hr20 E
1hr R
REST
1hr E
Last hard marathon (if necessary)
15 Feb
REST
1hr R
1hr20 E
15min E; 10x2min H; 10min E
REST
1hr45 E
2hr L
22 Feb
REST
1hr E
50min E
15min E; 8km TT; 10min E
REST
1hr30 E
2hr30 L
29 Feb
REST
MARCH 2016
Monday
1 Mar
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
15min E; 6x1km with 1min R; 15min E
1hr30 E
1hr rec
REST
2hr E
3hr L
7 Mar
REST
15min E; 7x1km with 1min R; 15min E
1hr30 E
1hr rec
REST
2hr E
2hr30 L
14 Mar
REST
15min E; 8x1km with 1min R; 15min E
1hr30 E
1hr rec
REST
2hr E
3hr30 L
21 Mar
REST
1hr E
1hr E
15min E; 8km TT; 10min E
REST
1hr E
Marathon as training run
28 Mar
REST
5min E; 8x1km with 1min R; 15min E
1hr40 easy
1hr rec
APRIL 2016
Monday
Tuesday
Wednesday
Thursday
1 Apr
Friday
Saturday
Sunday
REST
2hr E
3hr L
4 Apr
REST
15min E; 8x1km with 1min R; 15min E
1hr40 E
1hr R
REST
2hr E
4hr L
11 Apr
REST
15min E; 8x1km with 1min R; 15min E
1hr40 E
1hr R
REST
2hr E
3hr L
18 Apr
REST
1hr E
1hr E
20min E; 8km TT; 20min E
REST
15min E
55-60km L
25 Apr
REST
20min E; 10x2min H; 15min E
1hr40 E
1hr R
REST
2hr E
Wednesday
Thursday
MAY 2016
Monday
Tuesday
Friday
Saturday
1 May
Sunday
2hr30 L
2 May
REST
20min E; 10x2min H; 15min E
1hr40 E
1hr R
REST
2hr E
3hr L
9 May
REST
15min E; 6x2min H; 10min E
1hr15 E
1hr R
REST
1hr30 E
2hr L
17 May
REST
15min E; 8km TT; 10min E
45min E
30min R
REST
45min E
1hr L
23 May
REST
40min E
30min E
20min E
REST
15min E
COMRADES
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