Robert Mtshali 2019

2nd screen

Comrades 2019 Robert Mtshali Medal 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 1hr55 or a Marathon in under 4hrs 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 1hr55 then you need to follow the Bronze or FINISHERS programme, If you find your Time Trial times are closer to this programme, use the Bronze 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 4:00 Marathon:

Recovery (R): 6:25-6:45
Easy (E): 5:55-6:10
Long Runs (L):  6:00-6:30
Hill Repeats: 5:15-5:22
1 min 4:20-4:30/km
3 min 4:46-4:53/km
Time Trials:
4km 19:15
5km 24:40
8km 40:35

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 Robert Mtshali Medal training plan Jan - Jun 2019: Download

 

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