Comrades Supplement Comrades Training and Info Guide, January 2016

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 23

Comrades Supplement Comrades Training and Info Guide, January 2016 | Page 23