Comrades Supplement Comrades Training and Info Guide, January 2016 | Page 23
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
1hr R
15min E; 7x2min H; 10min E
1hr10 E
1hr E
REST
1hr E
1hr30 L
REST
1hr30 E
11 Jan
1hr R
15min E; 10x2min H; 10min E
1hr20 E
2hr L
1hr10 E
REST
1hr E; 30min at 15k race pace
2hr20 L
18 Jan
1hr R
15min E; 12x2min H; 10min E
25 Jan
50min R
1hr E
1hr30 E
1hr20 E
REST
2hr E
2hr40 L
1hr E
15min E; 8km TT; 10min E
REST
1hr30 E
2hr L
1 Jan
FEBRUARY 2016
Monday
Tuesday
Wednesday Thursday
Friday
Saturday
Sunday
1 Feb
1hr R
15min E; 12x2min H; 10min E
1hr30 E
1hr20 E
REST
1hr E; 30min at 15km race pace
2hr L
8 Feb
1hr R
1hr easy
1hr E
1hr E
REST
1hr E
Last chance for sub-3 marathon
15 Feb
REST
REST
REST
30min E
REST
1hr30 E
1hr45 L
22 Feb
1hr R
15min E; 12x2min H; 10min E
1hr30 E
1hr20 E
REST
1hr E; 30min at 15km race pace
2hr30 L
29 Feb
45min R
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
MARCH 2016
Monday
1 Mar
15min E; 6x1km; 10min E
1hr40 E
1hr20 E
REST
1hr E
2hr45 L
7 Mar
1hr15 R
15min E; 8x1km; 10min E
1hr50 E
1hr30 E
REST
1hr15 E; 30min at 15km race pace
Marathon L
14 Mar
1hr15 R
1hr easy
1hr E
15min E; 8km TT; 10min E
REST
2hr E
2hr L
21 Mar
1hr15 R
15min E; 10x1km; 10min E
2hr E
1hr30 E
REST
1hr30 E; 30min at 15km race pace
4hr L
28 Mar
45min R
15min E; 10x1km; 10min E
2hr E
1hr30 easy
APRIL 2016
Monday
Tuesday
Wednesday Thursday
1 Apr
Friday
Saturday
Sunday
REST
1hr30 E
Marathon or 50km L
4 Apr
1hr15 R
15min E; 10x1km; 10min E
2hr E
1hr30 E
REST
1hr30 E; 30min at 15km race pace
3hr L
11 Apr
1hr15 R
1hr E
1hr E
20min E; 8km TT; 20min E
REST
1hr30 E
2hr L
18 Apr
REST
15min E; 12x2min H; 10min E
2hr E
1hr30 E
REST
1hr E
REST or 60km L
25 Apr
REST
15min E; 12x2min H; 10min E
2hr E
1hr30 E
REST
1hr30 E; 30min at 15km race pace
MAY 2016
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
1 May
Sunday
3hr L
2 May
1hr15 R
15min E; 12x2min H; 10min E
2hr E
1hr30 E
REST
2hr E
3hr L
9 May
1hr R
1hr E
1hr E
20min E; 8km TT; 20min E
REST
1hr E
2hr30 L
17 May
1hr R
15min E; 6x2min H; 10min E
1hr E
1hr E
REST
1hr E
1hr L
23 May
40min E
40min E
30min E
20min E
REST
15min E
COMRADES
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