Bill Rowan

Bill Rowan Medal Programme

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COMRADES 2016 BILL ROWAN MEDAL PROGRAMME - JULY - DECEMBER 2015
by LINDSEY PARRY
Official coach of the Comrades Marathon Association

 

Welcome to the beginning of training for the 2016 DOWN Comrades Marathon. The programme for the rest of 2015 will be based around developing consistency as this will be the most crucial factor in determining your 2016 Comrades race day success. Secondly, it is very important to take note of how hard the down run is on your legs. The eccentric load (pounding) on your legs is extremely high, 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.

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 2 of your 3 rest days in the week, leaving at least 1 full day between each gym session.

Who should follow this programme?

  • Comrades finishers who have run sub 10hrs
  • Comrades Novices who can run a half Marathon in sub 1hr45
  • Comrades Novices who have come close to/or have broken 3hrs40 for a Marathon

If you do not fall into these categories then read through the introduction to the other programme options to select the appropriate programme. DO NOT follow this programme thinking that the extra mileage will guarantee a finish. The biggest single threat to you finishing Comrades is getting injured, place a premium on recovery and ensuring this through following the appropriately designed programme for you.

This programme is time based so people of more experience and greater running ability will get relatively more out of the programme and progress faster. Time based programs also prevent you from settling on a route that you need to run faster every time you do it. It is easier to maintain discipline and run easy on the easy days. I must again emphasise here that being injury free and consistent in your training is the key to a successful race, easy days are there to ensure full recovery so you can get the most out of every days training.

The aim is to be capable of running a sub 3:30 marathon before Comrades. However if you do not achieve that this year, we will not attempt to do so in 2016 as this will affect your training in the closing and most important months.

There are recovery weeks built into the programme every 4 weeks, do not be tempted to do more as this will only compromise you later in the programme, leading to injury, illness and under performance in goal races.

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.

The programme is written for a late November, early December marathon. If this does not fit into the available marathons in your area and you cannot travel to a marathon, the important thing is to work the programme backwards from the Marathon and get in the 12 weeks pre marathon. The earliest Marathon that you should use this programme for is in Late October early November

Marathons remaining in 2015 that fit in reasonably well:

  • 1 November: Soweto Marathon (Tough)
  • 7 November: Bonkolo Marathon (Border) and Rudamans Kaapsehoop (Mpumelanga – Down Hill Marathon)
  • 14 November: SCI Marathon (FS) and SuperSpa Bella Bella Marathon (Limpopo)
  • 28 November: Die Vlakte Marathon (SWD) and Sani Stagger (KZN – Tough)
  • 5 December: Aspen PE City Marathon (PE – recommended but wind can blow)
  • 12 December: Prison to Prison (Boland)

If you did not run Comrades and have been training consistently for a number of weeks already, you can adapt this programme to focus on races in September and October.

For the dates of races in your area you can go to www.runnersguide.co.za for a full fixture list.

Training Paces:

  • Easy (E): 5:10-5:40/km
  • Long (L): 5:20-5:50/km
  • Recovery (rec): 6:50-6:10/km
  • Firm: 4:40-4:50/km
  • Hills: 4:20-4:28/km
  • 1km: 4:20-4:30/km

These paces area guide for someone who is training for a 3hr30 Marathon, aim to run at or around these paces taking note of how easily you recover.

Contact me:

  • This email address is being protected from spambots. You need JavaScript enabled to view it.
  • @LindseyParryZA
  • @AskCoachParry
  • www.facebook.com/ComradesCoach

 

JULY 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Jul     REST 20min E REST 25min E 30min E
6 Jul REST 45min E
REST 40min E REST 50min E 1hr E
13 Jul REST 50min E
REST 50min E REST 1hr E 1hr10 E
20 Jul REST 55min E
REST 55min E REST 1hr10 E 1hr20 E
27 Jul REST 1hr E
REST 1hr E REST     

  

AUGUST 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Aug           1hr20 E 1hr30 E
3 Aug REST 45min E
REST 45min rec REST 1hr E 1hr15 E
10 Aug REST 1hr E
REST 1hr E REST 1hr30 E 1hr40 E
17 Aug REST 1hr E
REST 1hr E REST *10km Race *10km Race
24 Aug REST 1hr E
REST 1hr E REST  E 1hr run  
31 Aug REST            

 *Do not race on both days, run 1hr E on the day you don't race

 

SEPTEMBER 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Sep    15min E; 6x1min hill repeats; 10min E  REST 1hr E   REST 1hr30 E 1hr50 E
7 Sep REST 15min E; 7x1min hill repeats; 10min E REST 1hr E REST 1hr30 E 2hr E
14 Sep REST 15min E; 8x1min hill repeats; 10min E REST 1hr E REST

*10/15km Race

*10/15km Race

21 Sep REST 45min rec run REST 40min E; 5km TT – Flat out; 10min E REST 1hr15 E 1hr30 E
28 Sep REST 15min E; 5x1min hill repeats; 10min E  REST        

 *Do not race on both days, run 1hr E on the day you don't race

 

OCTOBER 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Oct       1hr E
REST 

*Race a Half Marathon

*Race a Half Marathon

5 Oct REST 15min E; 10x1min hill repeats; 10min E REST 1hr E REST 1hr40 E 2hr30 E
12 Oct REST 15min E; 12x1min hill repeats; 10min E REST 1hr E REST 1hr50 E 2hr45 E
19 Oct REST 45min rec REST 40min E; 5km TT – Flat out; 10min E REST 1hr30 E 2hr E
26 Oct REST 15min E; 5x1min hill repeats; 10min E REST 1hr E  REST

*Race a Half Marathon

 
 

 *Do not race on both days, run 1hr E on the day you don't race

 

NOVEMBER 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Nov            

*Race a Half Marathon

3 Nov REST 15min E; 6x1km, 1min rest; 10min E 45min rec 1hr E REST 2hr E 3hr E
10 Nov REST 15min E; 6x1km, 1min rest; 10min E 45min rec 1hr E REST 2hr E 2hr30 E
17 Nov REST 45min rec REST 40min E; 5km TT – Flat out; 10min E REST 1hr30 E 2hr E
24 Nov REST 15min E; 6x1km, 1min rest; 10min E 45min rec 1hr E REST 1hr E  1hr E
30 Nov REST  

 

DECEMBER 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Dec   10min E; 5x1min, 1min rec; 5min E REST 20min rec REST Marathon REST
7 Dec REST REST REST REST REST REST REST
14 Dec REST REST REST REST REST REST REST
21 Dec 20min E REST 25min E REST Merry Christmas REST 45min E
28 Dec 1hr rec 30min E run 45min E run Old Years 10k      

 

 

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