Comrades 2019 Bill Rowan Program by Lindsey Parry – Official coach of the Comrades Marathon Association:
To Ask Questions sign up to:
The 2019 Comrades Marathon UP RUN will soon be upon us. The UP RUN is known for The Big Five Hills: Cowies 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, however it’s the unnamed hills that get you down and creep into your mind. In summary: The UP Run is an enormous challenge.
It is important to prepare physically, and equally important to prepare mentally for the 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 2018 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 2019.
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, then you need to follow the FINISHERS programme, if you find your Time Trial times are closer to this programme, use the finishers programme with the BRONZE pacing plan.
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.
Later in the program there is 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:
|Long Runs (LSD):||5:20-6:00|
|2min Hill Repeats:||4:30-4:36|
|1min Hill Repeats:||4:10-4:16|
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: Download
|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|
|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|
|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|
|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|
|1 Nov||15min E running||
15min E running with 5x30sec pick ups
|12 Nov||REST||20min rec run||
|30min rec run||REST||40min rec run||1hr E running|
|19 Nov||REST||45min E run||
|1hr E run||REST||1hr15 E run||
1hr E run
|26 Nov||REST||1hr E run||
|1hr E run||
|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|