Bronze 2019

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Comrades 2019 Bronze 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 for the challenge, and equally important to prepare mentally for the challenge of running 87 odd kilometers from Durban to Pietermaritzburg.

If this is your first attempt at Comrades but you are a regular runner and can do a Half Marathon in 2hrs 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 2hrs 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.

Essentially 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 route. It is easier to maintain discipline and run easy on easy days. The aim is to be able to run a sub 4:30 marathon before Comrades.

Because you will employ a run walk strategy for your Qualifier, Long run and Comrades we will use this strategy in training. Very important to note about using a run walk strategy is that the walk is not a Sunday stroll but fast walking with purpose. It is a change in focus on the muscles not a “rest”. DO NOT add extra running, it will however be massively beneficial if you add cross training or strength training to your schedule.

Training days are interchangeable, if your club does Time Trials on a different day or club long runs on a different day then you can change days around.

Training Paces for a 4:30 Marathon:

Recovery:  6:50-7:15
Easy (E): 6:20-6:40
Long Runs (LSD):  6:20-6:55
Hill Repeats: 5:10-5:20
Time Trials:
4km 20:20
5km 26:00
8km 42:45

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 Bronze training plan: Download

 

July training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 July           Walk 5min E; Jog 20min E; Walk 5min
2 July REST Walk 5min E; Jog 25min E; Walk 5min REST Walk 5min E; Jog 30min E; Walk 5min REST Walk 5min E; Jog 45min E; Walk 5min Walk 5min E; Jog 40min E; Walk 5min
9 July REST Walk 5min E; Jog 30min E; Walk 5min REST Walk 5min E; Jog 35min E; Walk 5min REST Walk 5min E; Jog 50min E; Walk 5min Walk 5min E; Jog 45min E; Walk 5min
16 July REST Walk 5min E; Jog 35min E; Walk 5min REST Walk 5min E; Jog 40min E; Walk 5min REST Walk 5min E; Run 1hr E Walk 5min E; Jog 50min E; Walk 5min
23 July REST Walk 5min E; Jog 30min E; Walk 5min REST Walk 5min E; Jog 5min E; 5km TT; walk 5min E REST Walk 5min E; Jog 50min E; Walk 5min Walk 5min E; Jog 40min E; Walk 5min
30 July REST Walk 5min E; Jog 40min E; Walk 5min          
August training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Aug Walk 5min E; Jog 45min E; Walk 5min REST Walk 5min E; Run 1hr E Walk 5min E; Jog 55min E; Walk 5min
6 Aug REST Walk 5min E; Jog 45min E; Walk 5min REST Walk 5min E; Jog 50min E; Walk 5min REST Walk 5min E; Run 1hr15 E Walk 5min E; Run 1hr E
13 Aug REST Walk 5min E; Jog 50min E; Walk 5min REST Walk 5min E; Jog 55min E; Walk 5min REST Walk 5min E; Run 1hr30 L Walk 5min E; Run 1hr10 E
20 Aug REST Walk 5min E; Jog 40min E; Walk 5min REST Walk 5min E; Jog 5min E; 5km TT; walk 5min REST Walk 5min E; Run 1hr E Walk 5min E; Run 1hr E
27 Aug REST Walk 5min E; Jog 55min E; Walk 5min REST Run 1hr E
  • Keep refining your run walk strategy, walking 1min for every 5-6km run
September training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Sep   Walk 5min E; Run 1hr45 L Walk 5min E; Run 1hr20 E
3 Sep REST Run 1hr E REST Run 1hr10 E REST Walk 5min E; Run 2hr L Walk 5min E; Run 1hr30 L
10 Sep REST Run 10min E; 4x2min hills; 10min E REST Run 1hr20 E REST Walk 5min E; Run 2hr20 L Walk 5min E; Run 1hr30 L
17 Sep REST Run 45min E REST Walk 5min E; Jog 5min E; 5km TT; walk 5min REST Walk 5min E; Run 1hr30 L Walk 5min E; Run 1hr15 E
24 Sep REST Run 10min E; 5x2min hills; 10min E REST Run 1hr20 E REST Walk 5min E; Run 2hr40 L Walk 5min E; Run 1hr30 L
  • Keep refining your run walk strategy, walking 1min for every 5-6km run
October training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Oct REST Run 10min E; 6x2min hills; 10min E REST Run 1hr20 E REST Walk 5min E; Run 3hr L Walk 5min E; Run 1hr30 L
8 Oct REST Run 10min E; 6x3min hard, 3min E; 10min E REST Run 1hr20 E REST Walk 5min E; Run 3hr30 L Walk 5min E; Run 1hr30 L
15 Oct REST Run 45min E REST 5km Time Trial to be run hard but not at 100% REST Walk 5min E; Run 2hr30 L Walk 5min E; Run 1hr15 E
22 Oct REST Run 10min E; 6x3min hard, 3min E; 10min E REST Run 1hr E REST Walk 5min E; Run 1hr E Walk 5min E; Run 1hr E
29 Oct REST Run 10min E; 5x1min hard, 3min E; 10min E REST REST
  • Keep refining your run walk strategy, walking 1min for every 5-6km run
November training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Nov   Run 30min E REST

Marathon

OR

REST

Marathon

OR

REST
5 Nov REST REST REST REST REST REST REST
12 Nov REST Run 30min E REST Run 45min E REST Run 1hr E Run 1hr E
19 Nov REST Run 1hr E REST Run 1hr E REST Run 1hr15 E Run 1hr E
26 Nov REST Run 1hr E REST Run 1hr E
  • Keep refining your run walk strategy, walking 1min for every 5-6km run
December training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Dec Run 1hr30 L Run 1hr10 E
3 Dec REST Run 1hr E REST Run 1hr20 E REST Run 1hr40 L Run 1hr20 E
10 Dec REST Run 45min E REST Run 1hr E REST Run 1hr30 L Run 1hr E
17 Dec REST Run 1hr E REST Run 1hr20 E REST Run 1hr50 L Run 1hr30 L
24 Dec REST Merry Christmas!! Run 45min E Run 1hr20 E REST Run 2hr L Run 1hr30 L
31 Dec REST            
  • Keep refining your run walk strategy, walking 1min for every 5-6km run

Training