Bill Rowan 2019

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Comrades 2019 Bill Rowan Program by Lindsey Parry – Official coach of the Comrades Marathon Association:

To Ask Questions sign up to:

@AskCoachParry, @LindseyParryZA, www.facebook.com/Comradescoach and www.coachparry.com

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 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.

You should be running regularly and ready to train from January.

If this is your first attempt at Comrades but you are a regular runner and can do a Half Marathon under 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 1hr40 then you need to follow the BRONZE programme, If you find your Time Trial times are closer to this programme, use the Bronze programme and tweak the paces to be 3-5sec/km faster than recommended.

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

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 programmes also prevent you from settling on a route that you need to run faster every time you run that particular route. It is therefore easier to maintain discipline and run easy on easy days. The aim is to run a sub 3:30 marathon before Comrades.

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 (R): 5:50-6:05
Easy (E): 5:20-5:40
Long Runs (L):  5:25-5:50
Hill Repeats: 4:40-4:46
90sec   3:52-4:00/km
3min 4:10-4:16/km
Time Trials:
4km 16:50
5km 21:30
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.

Enjoy the training!

Download the 2019 Bill Rowan training plan Jul - Dec 2018: Download

Download the 2019 Bill Rowan training plan Jan - Jun 2019: Download

 

July training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 July           30min E running
2 July REST 45min E running REST 50min E running REST 55min E running 40min E running
9 July REST 50min E running REST 55min E running REST 1hr E running 50min E running
16 July REST 55min E running REST 1hr E running REST 1hr10 E running 1hr E running
23 July REST 45min E running REST 15min E; 5km TT; 10min E REST 55min E running 40min E running
30 July REST 15min E; 4x2min Hill repeats; 10min E          

 

August training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Aug REST 1hr 05 E running REST 1hr20 E running 1hr10 E running
6 Aug REST 15min E; 6x2min Hill repeats; 10min E REST 1hr10 E running REST 1hr30 LSD running 1hr20 E running
13 Aug REST 15min E; 8x2min Hill repeats; 10min E REST 1hr15 E running REST 1hr40 LSD running 1hr30 LSD running
20 Aug REST 45min E running REST 15min E; 5km TT; 10min E REST 1hr E running 45min E running
27 Aug REST 15min E; 10x1min Hill repeats; 10min E 30min rec running 1hr20 E running REST

 

September training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Sep 1hr50 LSD running 1hr40 LSD running
3 Sep REST 15min E; 12x1min Hill repeats; 10min E 35min rec running 1hr20 E running REST 2hr LSD running 1hr50 LSD running
10 Sep REST 15min E; 14x1min Hill repeats; 10min E 40min rec running 1hr20 E running REST 2hr15 LSD running 2hr LSD running
17 Sep REST 45min E running REST 15min E; 8km TT; 10min E REST 1hr30 LSD running 1hr E running
24 Sep REST 15min E; 6x3min repeats, 1min rec; 10min E 45min rec running 1hr20 E running REST 2hr30 LSD running 2hr LSD running

 

October training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Oct REST 15min E; 6x3min repeats, 1min rec; 10min E 45min rec running 1hr20 E running REST 2hr45 LSD running 2hr LSD running
8 Oct REST 15min E; 6x3min repeats, 1min rec; 10min E 45min rec running 1hr20 E running REST 3hrs LSD running 2hrs LSD running
15 Oct REST 45min E running REST 15min E; 8km TT; 10min E REST 1hr30 E running 1hr20 E running
22 Oct REST 15min E; 12x90sec repeats, 1min rec; 10min E 45min rec running 1hr E running REST 1hr E run 1hr E run
29 Oct REST 10min E; 10x30sec at marathon race pace with 30sec rec;5min E REST

 

November training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Nov 15min E running

15min E running with 5x30sec pick ups

OR

REST
Marathon

REST

5 Nov REST REST

REST

REST REST

REST

REST

12 Nov REST 20min rec run

REST

30min rec run REST 40min rec run 1hr E running
19 Nov REST 45min E run

REST

1hr E run REST 1hr15 E run

1hr E run

26 Nov REST 1hr E run

REST

1hr E run

REST

 

December training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Dec 1hr30 E run 1hr E run
3 Dec REST 1hr15 E run 45min E run 1hr15 E run REST 1hr45 E run 1hr E run
10 Dec REST 1hr15 E run 45min E run 1hr15 E run REST 2hr E run 1hr E run
17 Dec REST 1hr15 E run 45min E run 1hr15 E run REST 2hr E run 1hr E run
24 Dec REST Merry Christmas 1hr E run 45min E run REST 1hr E run 45min E run
31 Dec REST            

 

January 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Jan 15min E; 6x3min H, 3min E; 15min E 45min rec run 1hr20 E run REST 2hr20 L run 1hr30 L run
7 Jan REST 15min E; 7x3min H, 3min E; 15min E 45min rec run
1hr20 E run REST 2hr40 L run 1hr45 L run
14 Jan REST 15min E; 8x3min H, 3min E; 15min E 45min rec run 1hr20 E run REST 3hr L run 1hr30 L run
21 Jan REST 45min rec run 45min rec run 15min E; 8km TT; 15min E REST 1hr E run 1hr E run
28 Jan  REST 15min E; 4x3min H, 3min E; 15min E 45min rec run 1hr20 E run

 On your Long runs, walk 1min for every 30-40min run

February 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Feb REST 20min E run Qualifier
4 Feb REST 1hr E run 45min rec run 1hr20 E run REST 1hr E run 1hr E run
11 Feb REST 15min E; 8x3min H, 3min E; 15min E
45min rec run 1hr20 E run REST 2hr L run 1hr30 L run
18 Feb REST 45min rec run 45min rec run 15min E; 8km TT; 15min E REST 2hr30 L run 2hr L run
25 Feb REST 15min E; 12x90sec H, 1min E hills; 15min E 45min rec run 1hr20 E run

 On your Long runs, walk 1min for every 30-40min run

March 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Mar REST 45min E run Training Marathon/Ultra
4 Mar REST 45min rec run 1hr20 E run 15min E; 12x90sec H, 1min E hills; 15min E REST 1hr30 L run 1hr E run
11 Mar REST 15min E; 12x90sec H, 1min E hills; 15min E 45min rec run 1hr20 E run REST 3hr L run 2hr L run
18 Mar REST 15min E; 6x2min hills; 15min E 45min rec run 1hr20 E run REST 3hr20 L run 2hr L run
25 Mar REST 15min E; 7x2min hills;15min E 45min rec run 1hr20 E run REST 3hr40 L run 2hr L run

 On your Long runs, walk 1min for every 30-40min run

April 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Apr REST 45min rec run 45min rec run 15min E; 8km TT; 15min E REST 2hr L run 1hr E run
8 Apr REST 15min E; 8x2min hills; 15min E 45min rec run 1hr20 E run REST 45min E run Training Marathon
15 Apr REST 15min E; 8x2min hills; 15min E 45min rec run 1hr20 E run REST 3hr30 L run 2hr L run
22 Apr REST 45min rec run 45min rec run 15min E; 8km TT; 15min E REST 2hr L run 1hr30 L run
29 April REST 15min E; 8x2min hills; 15min E

 On your Long runs, walk 1min for every 30-40min run

May 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 May 45min rec run 1hr20 E run REST 20min E run Comrades Long run 50-55km
6 May REST 45min rec run 45min rec run 1hr20 E run REST 2hr L run 1hr E run
13 May REST 15min E run; 8x2min hills; 15min E 45min rec run 1hr20 E run REST 3hr30 L run 2hr L run
20 May REST 15min E run; 8x2min hills; 15min E 45min rec run 1hr20 E run REST 2hr L run 1hr30 L run
27 May REST 1hr E run 45min rec run 1hr20 E run REST

 On your Long runs, walk 1min for every 30-40min run

June 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Jun 1hr E run 45min E run
3 Jun REST 30min E run 45min rec run 30min E run REST 20min E run Comrades
10 Jun REST REST REST REST REST REST REST
17 Jun REST REST REST REST REST REST REST
24 Jun REST REST REST REST REST REST REST

Training