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 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:

Recovery (Rec):  5:50-6:20
Easy (E):      5:20-5:40
Long Runs (LSD): 5:20-6:00
2min Hill Repeats:  4:30-4:36
1min Hill Repeats: 4:10-4:16
3min:    4:00-4:15
90sec: 3:52-4:02
Time Trials:
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: 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            

 

Training