Bronze 2019

2nd screen

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 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 and in so doing also prepare for the psychological challenge of running 87 odd kilometers from Durban to Pietermaritzburg.

You should be running consistently and have laid a solid platform over the past few months.

If this is your first attempt at Comrades but you are a regular runner and can do a Half Marathon in 2hrs or a Marathon in under 4hrs30 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 by tweaking the pacing slightly faster.

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 particular 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 and Comrades we will use this strategy in training. It is very important to note that the walk is not a Sunday stroll but a fast walk with purpose. It is a change in focus on the muscles not a “rest”.

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.

If you feel you would like to train more, I encourage you to add cross training or strength rather than more running.

Training Paces for a 4:30 Marathon:

Recovery (R):  6:00-7:25
Easy (E): 6:20-6:50
Long Runs (L):  6:25-7:05
Hill Repeats: 5:39-5:51
1 min 4:30-4:40/km
3 min 4:50-5:00/km
Time Trials:
4km 21:40
5km 27:43
8km 45:40

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 Jul - Dec 2018: Download

Download the 2019 Bronze training plan Jan - Jun 2019: 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
January 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Jan 15min E; 6x3min H, 3min E; 15min E  REST 1hr20 E run REST 2hr30 L run 1hr30 L run
7 Jan REST 15min E; 6x3min H, 3min E; 15min E REST 1hr20 E run REST 3hr L run 1hr40 L run
14 Jan REST 1hr E run REST 15min E; 5km TT; 15min E REST 1hr E run 1hr E run
21 Jan REST 15min E run; 5x1min H, 2min E; 15min E REST 45min E run REST REST Qualifier 
28 Jan  REST 45min E run REST 45min E run

 Walk a minimum of 1min for every 30min of running on L Runs

 Continue to walk 5min as a warm up before running

February 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Feb REST 1hr E run 45min E run
4 Feb REST 15min E; 6x3min H, 3min E; 15min E  REST 1hr20 E run REST 3hr L run 2hr L run
11 Feb REST 15min E; 6x3min H, 3min E; 15min E REST 1hr20 E run REST 3hr20 E run 2hr L run
18 Feb REST 15min E; 6x3min H, 3min E; 15min E REST 1hr20 E run REST 2hr L run 1hr30 L run
25 Feb REST 45min E run  REST 15min E; 5km TT; 15min E

 Walk a minimum of 1min for every 30min of running on L Runs

 Continue to walk 5min as a warm up before running

March 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Mar REST REST Training Marathon/Ultra
4 Mar REST 1hr E run REST 1hr20 E run REST 2hr L run 1hr30 L run
11 Mar REST 20min E; 6x2min hills; 20min E REST 1hr20 E run REST 3hr20 L run 2hr L run
18 Mar REST 20min E; 6x2min hills; 20min E REST 1hr20 E run REST 3hr40 L run 2hr L run
25 Mar REST 45min E run REST 15min E; 5km TT; 15min E REST 2hr L run 1hr30 L run

 Walk a minimum of 1min for every 30min of running on L Runs

 Continue to walk 5min as a warm up before running

April 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Apr REST 20min E; 6x2min hills; 20min E REST 1hr E run REST 45min E run Training Marathon
8 Apr REST 20min E; 6x2min hills; 20min E REST 1hr20 E run REST 3hr L run 2hr L run
15 Apr REST 20min E; 6x2min hills; 20min E REST 1hr20 E run REST 3hr40 L run 2hr L run
22 Apr REST 45min E run REST 1hr E run REST 2hr L run 1hr30 L run
29 April REST 20min E; 6x2min hills; 20min E

 Walk a minimum of 1min for every 30min of running on L Runs

 Continue to walk 5min as a warm up before running

May 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 May REST 1hr20 E run REST REST Comrades Long run 50-55km
6 May REST 45min E run REST 15min E; 5km TT; 15min E REST 2hr L run 1hr30 L run
13 May REST 15min E run; 10x1min H, 2min E; 15min E REST 1hr20 E run REST 3hr40 L run 2hr L run
20 May REST 15min E run; 10x1min H, 2min E; 15min E REST 1hr20 E run REST 2hr L run
1hr15 E run
27 May REST 15min E run; 10x1min H, 2min E; 15min E REST 1hr E run REST

 Walk a minimum of 1min for every 30min of running on L Runs

 Continue to walk 5min as a warm up before running

June 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Jun 1hr E run 45min E run 
3 Jun REST 30min E run REST 20min E run REST REST 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