Training

Finishers Medal Programme

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COMRADES 2015 FINISHERS PROGRAMME - JULY-DECEMBER 2014
by LINDSEY PARRY
Official coach of the Comrades Marathon Association

 

It is only 11 months until the 2015 UP Comrades Marathon. 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 many 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.

The focus for the rest of this year will be on building you up to running consistently and regularly. It is important to do some running in winter to lay a platform for spring and summer. For those of you who completed the 2014 down run you may find that the programme starts out a little easy 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 time in November, your Marathon time in January and we focus on Comrades from March/April.

If this is your first attempt at Comrades but you are a regular runner and can do a Half Marathon in 2hrs20 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 2hrs20 then you need to look at a beginners programme, use this programme by asking me how to adapt it via the www.facebook.com/Comradescoach. 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 5:00 marathon before Comrades. As was the case in 2014, December will not be a rest month as it forms the first month of Comrades training.

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.

Note that training days are interchangeable, if your club does hill training on a different day or club long runs on a different day then you can change days around.

 

Training Paces for a 2:20 half marathon:

Recovery:                     8:00-8:15

Easy:                            7:20-7:40

Long Runs:                   7:20-8:00

Time Trials:

4km                              23:45

5km                              30:15

8km                              50:00

 

Start at the slower end of the training paces and move towards the faster end as you progress through the coming months of training.

Please note that if you cannot run the Time Trial times this does not mean you are not capable of a 2hr20 half Marathon. These are guidelines so there is some room either side.

 

 

JULY 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
30 June REST Walk 5min easy; Jog 5min walk 1min x 4 REST Walk 5min easy; Jog 3min walk 2 min x 4 REST Walk 5min easy; Jog 9min walk 1min x 4 Walk 5min easy; Jog 5min walk 1min x 4
7 Jul REST Walk 5min easy; Jog 5min walk 1min x 5 REST Walk 5min easy; Jog 3min walk 2min x 5 REST Walk 5min easy; Jog 9min walk 1min x 5 Walk 5min easy; Jog 5min walk 1min x 5
14 Jul REST Walk 5min easy; Jog 5min walk 1min x 6 REST Walk 5min easy; Jog 3min walk 2min x 6 REST Walk 5min easy; Jog 9min walk 1min x 6 Walk 5min easy; Jog 5min walk 1min x 6
21 Jul REST Walk 5min easy; Jog 5min walk 1min x 6 REST Walk 5min easy; Jog 3min walk 2min x 7 REST Walk 5min easy; Jog 9min walk 1min x 6 Walk 5min easy; Jog 5min walk 1min x 6
28 Jul REST Walk 5min easy; Jog 5min walk 1min x 7 REST Walk 5min easy; Jog 3min walk 2min x 8      

 

 

AUGUST 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Aug         REST Walk 5min easy; Jog 15min walk 1min x 4 Walk 5min easy; Jog 9min walk 1min x 5
4 Aug REST Walk 5min easy; Jog 9min walk 1min x 4 REST Walk 5min easy; Jog 9min walk 1min x 4 REST Walk 5min easy; Jog 15min walk 1min x 5 Walk 5min easy; Jog 9min walk 1min x 6
11 Aug REST Walk 5min easy; Jog 9min walk 1min x 5 REST Walk 5min easy; Jog 9min walk 1min x 5 REST Walk 5min easy; Jog 20min walk 1min x 4 Walk 5min easy; Jog 9min walk 1min x 6
18 Aug REST Walk 5min easy; Jog 9min walk 1min x 6 REST Walk 5min easy; Jog 9min walk 1min x 6 REST Walk 5min easy; Jog 24min walk 1min x 4 Walk 5min easy; Jog 9min walk 1min x 6
25 Aug REST Walk 5min easy; Jog 15min walk 1min x 3 REST Walk 5min easy; Jog 15min walk 1min x 3 REST  Walk 5min easy; Jog 28min walk 1min x 4 Walk 5min easy; Jog 15min walk 1min x 4

 

 

SEPTEMBER 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Sep  REST Walk 5min easy; Jog 15min walk 1min x 4  REST Walk 5min easy; Jog 15min walk 1min x 4 REST  Walk 5min easy; Jog 29min walk 1min x 4 Walk 5min easy; Jog 15min walk 1min x 4
8 Sep REST Walk 5min easy; Jog 15min walk 1min x 4 REST Walk 5min easy; Jog 15min walk 1min x 4 REST Walk 5min easy; Jog 32min walk 1min x 4 Walk 5min easy; Jog 15min walk 1min x 4
15 Sep REST 5km Time trial, do this to the best of your ability, walk if you need to. DO NOT go 100% effort REST Walk 5min easy; Jog 15min walk 1min x 2 REST Walk 5min easy; Jog 35min walk 1min x 2 Walk 5min easy; Jog 15min walk 1min x 2
22 Sep REST Walk 5min easy; Jog 15min walk 1min x 4 REST Walk 5min easy; Jog 15min walk 1min x 4 REST Walk 5min easy; Jog 44min walk 1min x 3 Walk 5min easy; Jog 20min walk 1min x 3
29 Sep REST 5km Time trial, do this to the best of your ability, walk if you need to. DO NOT go 100% effort          

 

 

OCTOBER 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Oct      REST Walk 5min easy; Jog 20min walk 1min x 2; Walk 5min REST  Walk 5min easy; Jog 35min walk 1min x 4 Walk 5min easy; Jog 20min walk 1min x 2
6 Oct REST Walk 5min easy; Jog 20min walk 1min x 4; Walk 5min REST Walk 5min easy; Jog 20min walk 1min x 3; Walk 5min REST Walk 5min easy; Jog 44min walk 1min x 4 Walk 5min easy; Jog 20min walk 1min x 3
13 Oct REST 5km Time trial, do this to the best of your ability, walk if you need to. REST Walk 5min easy; Jog 20min walk 1min x 4; Walk 5min REST Walk 5min easy; Jog 35min walk 1min x 4 Walk 5min easy; Jog 20min walk 1min x 2
20 Oct REST Walk 5min easy; Jog 20min walk 1min x 4; Walk 5min REST Walk 5min easy; Jog 20min walk 1min x 4; Walk 5min REST Walk 5min easy; Jog 44min walk 1min x 2 Walk 5min easy; Jog 20min walk 1min x 2
28 Oct REST 5km Time trial, do this to the best of your ability, walk if you need to. REST Walk 5min easy; Jog 20min walk 1min x 4; Walk 5min REST     

 

 

NOVEMBER 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Nov           Walk 5min easy; Jog 49min walk 1min x 3 Walk 5min easy; Jog 20min walk 1min x 3
3 Nov REST Walk 5min easy; Jog 20min walk 1min x 2; Walk 5min REST Walk 5min easy; Jog 20min walk 1min x 2; Walk 5min REST Walk 5min easy; Jog 29min walk 1min x 3 Walk 5min easy; Jog 20min walk 1min x 2
10 Nov REST 5km Time trial, do this to the best of your ability, walk if you need to. REST Walk 5min easy; Jog 20min walk 1min x 4; Walk 5min REST Walk 5min easy; Jog 29min walk 1min x 3 Walk 5min easy; Jog 20min walk 1min x 3
18 Nov REST Walk 5min easy; Jog 20min walk 1min x 3; Walk 5min REST Walk 5min easy; Jog 20min walk 1min x 3; Walk 5min REST Walk 5min easy; Jog 29min walk 1min x 2 Walk 5min easy; Jog 20min walk 1min x 2
24 Nov REST Walk 5min easy; Jog 20min; Walk 5min REST Walk 5min easy; Jog 20min; Walk 5min  REST

21km Race

Or REST
 

21km Race

Or REST

 

 

DECEMBER 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Dec  REST        REST REST         REST  REST        REST       REST
8 Dec REST REST REST REST REST REST REST
15 Dec REST Walk 5min easy; Jog 20min walk 1min x 2; Walk 5min REST Walk 5min easy; Jog 20min walk 1min x 2; Walk 5min REST Walk 5min easy; Jog 29min walk 1min x 2 Walk 5min easy; Jog 20min walk 1min x 2
22 Dec REST Walk 5min easy; Jog 20min walk 1min x 2; Walk 5min REST Merry xmas REST Walk 5min easy; Jog 29min walk 1min x 2 Walk 5min easy; Jog 20min walk 1min x 2
29 Dec REST Walk 5min easy; Jog 20min walk 1min x 2; Walk 5min Old Years Eve 10km       REST  REST Walk 5min easy; Jog 29min walk 1min x 3 Walk 5min easy; Jog 20min walk 1min x 3

 

 

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