Silver

Silver Medal Programme

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COMRADES 2015 SILVER MEDAL 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 short term focus will be on laying a solid foundation so that we can work on your speed and marathon time in the last quarter of the year. This will also get you ready for the large training volumes that are needed to run a great Comrades in 2015.

If this is your first attempt at Comrades but you are a regular runner and can do a Half Marathon in 1hr25min 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 1h25min then you will be better served by the Bill

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 (E) on EASY days. The aim is to be able to run close to a sub 3:00 marathon before Comrades.

 

As the programme progresses you may be tempted to skip the rest day on a Monday or Friday. You need to monitor your recovery: If you are in good shape, feel rested and ready for each workout then you can 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. Or if you prefer long runs on a Sunday you can swap Saturday and Sunday.

 

Training Paces for 3:00 marathon:

Recovery (Rec)        :5:15-5:40

E (E)                      :4:30-5:10

Long Runs (LSD)     :4:30-5:20

Tempo                    :3:40-4:00/km

Hill Repeats (H)       :500m in 1:50-2:00

400’s                      :76-80sec

1000’s                     :3:30-3:45

8km Time Trial (TT)   :30:15

 

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

 

JULY 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
30 June 30min E running 35min E running 30min E running 35min E running REST 40min E running 30min E running
7 Jul 40min E running 50min E running 40min E running 50min E running REST 1hr E running 40min E running
14 Jul 50min E running 1hr E running 50min E running 1hr E running REST 1hr10 LSD running 50min E running
21 Jul 55min E running 1hr05 E running 55min E running 1hr05 E running REST 1hr20 LSD running 55min E running
29 Jul 1hr E running 1hr05 E running 1hr E running  1hr10 E running      

  

AUGUST 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Aug         REST 1h30 LSD running 1hr05 E running
4 Aug 1hr recovery run 20min easy; 20min Firm; 10min easy 1hr15 easy running 20min easy; 20min Firm; 10min easy REST 1hr30 easy running 1hr40 easy running
11 Aug 1hr recovery run 20min E; 10min Tempo; 10min E 1hr10 E running 1hr15 E running REST 1h40 LSD running 1hr10 E running
18 Aug 40min recovery run 20min E; 5km TT : Flat out; 10min E 1hr E running 50min E running REST 1h20 LSD running 45min E running
25 Aug 1hr recovery run 15min E; 7x2min hills; 10min E 1hr30 E running 1hr15 E running REST 2hrs LSD running  1hr20 E running

 

 

SEPTEMBER 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Sep 1hr10 rec running   15min E; 9x2min hills; 10min E  1hr40 E running  1hr20 E running  REST  2hrs LSD running 1hr30 E running
8 Sep 1hr10 rec running 15min E; 12x2min hills; 10min E 1hr50 E running 1hr20 E running REST 2hrs15 LSD running 1hr30 E running
15 Sep 45min rec running TT – 8km: Flat out 1hr15 E running 1hr E running REST 1hr30 LSD running 1hr E running
22 Sep 1hr15 rec running 15min E; 8x1km with 1min rec; 10min E 2hr E running 1hr20 E running REST 2hrs30 LSD running 1hr30 E running
29 Sep 1hr15 rec running 15min E; 9x1km with 1min rec; 10min E          

 

 

OCTOBER 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Oct      2hrs E running 1hr20 E running REST 2hrs45 E running 1hr30 E running
6 Oct 1hr15 rec running 15min E; 10x1km with 1min rec; 10min E 2hrs E running 1hr20 E running REST 3hrs E running 1hr30 E running
13 Oct 45min rec running TT – 8km: Flat out 1hr15 E running 1hr E running REST 2hrs E running 1hr E running
20 Oct 1hr15 rec running 15min E; 10x1km with 3min rec; 10min E 2hrs E running 1hr20 E running REST 2hrs30 E running 1hr30 E running
28 Oct 1hr15 rec running 15min E; 10x1km with 3min rec; 10min E 2hrs E running 1hr20 E running  REST    

 *Do not run race on both days, run 1 hr easy on the day you don't race.

 

NOVEMBER 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Nov           3hrs30 E running 1hr30 E running
3 Nov 1hr15 rec running 15min E; 10x1km with 3min rec; 10min E 2hrs E running 1hr20 E running REST 2hrs30 E running 1hr30 E running
10 Nov 45min rec running TT – 8km: Flat out 1hr30 E 1hr E running REST 2hrs E running 1hr30 E running
17 Nov 1hr15 rec running 15min E; 15x400m with 90sec rec;10min E 1hr E 50min E running REST 1hr E running 1hr E running
24 Nov 30min E running 10min E; 10x200m with 200m rec;5min E 20min E 15min E running  

15min E running with 5x30sec pick ups

OR

REST

Marathon

OR

15min E running with 5x30sec pick ups
 

Marathon 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 20min E Running REST 30min E Running 40min E Running REST 1hr E Running 30min E Running
22 Dec 45min E running 30min E Running 50min E Running Merry Christmas!! REST 1hrs30 E running 45min E Running
29 Dec 1hr rec Running 45min E Running Old Years 10km 1hr15 E Running  REST 1hrs30 E running 1hr E Running

 

 

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