Bill Rowan

Bill Rowan Medal Programme

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COMRADES 2015 BILL ROWAN MEDAL PROGRAMME - JULY - DECEMBER 2014
by LINDSEY PARRY
Official coach of the Comrades Marathon Association

 

It is only 11 months until the 2015 UP Comrades Marathon. The UP RUN is known for The Big Five Hills: Kowies Hill, Fields Hill, Bothas Hill, Inchanga and Polly Shortts. The 1st 3 are all run in the 1st 40km with Inchanga taking you to 50km and Polly Shortts with a little over 10km to go. There are also many other climbs like Little Polly’s, Umlaas Road and many other unnamed hills, in short the UP Run is an enormous challenge. It is important to prepare physically for the challenge and in so doing also prepare for the psychological challenge of running 87 odd kilometers from Durban to Pietermaritzburg.

It is important to do some running in winter to lay a platform for spring and summer. For those of you who completed the 2014 down run you may find that the programme starts out a little slowly for you, you can do a bit more than what is on the programme but do not get too carried away, in the coming months less is more and the focus is on a improving your half marathon and marathon time. We focus on Comrades from March 2015.

If this is your first attempt at Comrades but you are a regular runner and can do a Half Marathon in close to 1hr40 then this is the place for you to start. If you are not a regular runner and have not run a half marathon before or are slower than 1hr45 then you need to follow the BRONZE programme, If you find your Time Trial times are closer to this programme, use the Bronze programme by asking me how to adapt it via www.facebook.com/Comradescoach.

The important message is to start out a little easier and build up a little slower to ensure you build up injury free.

Later in the program there is an a run on Wednesday. You need to monitor your recovery: If you are in good shape, feel rested and ready for each workout then do the additional set. If however you are always feeling tired and struggling through workouts you need to keep that as a rest day. This is crucial; it is during recovery that we improve and get stronger, in the absence of recovery we get sick and injured.

Also note that training days are interchangeable, if your club has Time Trials (TT) on a Tuesday or Wednesday you can swap Thursday with one of these days.

 

Training Paces for 3:30 marathon:

Recovery (Rec):5:50-6:20

Easy (E):                      5:20-5:40

Long Runs (LSD):          5:20-6:00

Hill Repeats:                 4:20-4:30

2min/800m:                   4:00-4:15/km or 3:12-3:24/800m

Time Trials:

4km                              16:50

5km                              12:30

8km                              35:30

Start at the slower end of the training paces and move towards the faster end as you progress through the coming months of training.

 

JULY 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
30 June REST 30min E running REST 35min E running REST 40min E running 30min E running
7 Jul REST 45min E running REST 50min E running REST 55min E running 40min E running
14 Jul REST 50min E running REST 55min E running REST 1hr LSD running 50min E running
21 Jul REST 55min E running REST 1hr E running REST 1hr10 LSD running 55min E running
28 Jul REST 1hr E running REST 1hr05 E running       

  

AUGUST 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Aug         REST 1hr10 LSD running 1hr E running
4 Aug REST 45min E running REST 50min E running REST 1hr20 LSD running 45min E running
11 Aug REST 1hr E running REST 1hr10 E running REST Easy 1hr run 1hr05 E running
18 Aug REST 1hr E running REST 1hr10 E running REST 1hr30 LSD running 1hr10 E running
25 Aug REST 1hr E running REST 1hr10 E running REST  1hr40 LSD running  1hr15 E running

 *Do not run a 21.1km on both days; select the day that suits you best

 

SEPTEMBER 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Sep  REST  15min E; 5km TT; 10min E  REST 45min E running    REST  1hr20 LSD running 1hr E running
8 Sep REST 20min E; 6x2min hill repeats; 10min E 35min rec running 1hr15 E running REST 1hr50 LSD running 1hr20 E running
15 Sep REST 15min E; 5km TT; 10min E 40min rec running 1hr15 E running REST 2hrs LSD running 1hr30 E running
22 Sep REST 20min E; 8x2min hill repeats; 10min E 45min rec running 1hr15 E running REST 2hrs15 LSD running 1hr30 E running
29 Sep REST 15min E; 8km TT; 10min E          

 

 

OCTOBER 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Oct      REST 1hr E running REST  1hr30 LSD running 1hr E running
6 Oct REST 15min E; 10x2min hill repeats; 10min E 50min rec running 1hr20 E running REST 2hrs30 LSD running 1hr30 E running
13 Oct REST 15min E; 10x2min hill repeats; 10min E 50min rec running 1hr20 E running REST 2hrs45 LSD running 1hr30 E running
20 Oct REST 15min E; 10x2min hill repeats; 10min E 50min rec running Easy 20min warm up: 5km TT REST 3hrs LSD running 1hr30 E running
27 Oct REST 15min E; 8km TT; 10min E REST 1hr E running  REST    

 *Do not run a 2.1km on both days; select the day that suits you best.

 

NOVEMBER 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Nov           3hrs LSD running 1hr E running
3 Nov REST 15min E; 10x3min, 3min rec; Easy 20min 50min rec running 1hr20 E running REST 2hrs30 LSD running 1hr30 E running
10 Nov REST 15min E; 10x3min, 3min rec; Easy 20min 50min rec running 1hr10 E running REST 2hrs LSD running 1hr15 E running
17 Nov REST 15min E; 7x3min, 3min rec; Easy 20min 30min rec running 45min E running REST 1hrs LSD running 1hr E running
24 Nov REST 10min E; 10x200m at marathon race pace with 200m rec;5min E REST 15min E running

15min E running with 5x30sec pick ups

OR

REST

Marathon

OR

15min E running with 5x30sec pick ups
 

Marathon OR

REST

 

DECEMBER 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Dec REST REST REST REST REST REST Easy 1hr run
8 Dec REST REST REST REST REST REST REST
15 Dec REST 30min E running REST 35min E running REST 45min E running 30min E running
22 Dec REST 45min E running 50min E running Merry Xmas REST 1hr E running 45min E running
29 Dec REST 1hr E running Old Years Eve 10km 1hr E running  REST 1hr30 LSD running 1hr E running

 *Do not a Marathon on both days; select the day that suits you best

 

Training