Isavel / Silver 2019

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Comrades 2019 Isavel Roche-Kelly / Silver Medal Programme 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 for the challenge and in so doing also prepare for the psychological challenge of running 87 odd kilometers from Durban to Pietermaritzburg.

The programme continues to build speed before we build strength in March and April to carry you through 7hrs30 of hard running.

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 Rowan or Bronze programme which will start out gentler and allow you to build up without injury.

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

As the programme progresses you may need to add an extra rest day. You need to monitor your recovery: If you are in good shape, feel rested and ready for each workout then you can follow the programme. If however you are always feeling tired and struggling through workouts you need to add an additional 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 (R): 5:15-5:40
E (E): 4:30-5:10
Long Runs (L): 4:30-5:20
Tempo: 3:40-4:00/km
Hill Repeats (H): 3:50-4:05/km
3min Hills 3:30-3:45/km
1000’s: 76-80sec
400s 3:30-3:45
200s 30:15
8km Time Trial (TT): 30:25   

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 Silver medal training plan Jul - Dec 2018: Download

Download the 2019 Silver medal training plan Jan - June 2019: Download

 

July training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 July 30min E running
2 July 40min E running 50min E running 40min E running 50min E running REST 1hr E running 40min E running
9 July 50min E running 1hr E running 50min E running 1hr E running REST 1hr10 E running 50min E running
16 July 55min E running 1hr05 E running 55min E running 1hr10 E running REST 1hr20 E running 55min E running
23 July 40min E running 50min E running 40min E run 15min E run; 8km TT; 10min E REST 1hr E run 45min E run
30 July 45min E run 15min E; 6x2min hills; 10min E          

 

August training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Aug 1hr E running 1hr20 E running REST 1h30 LSD running 1hr05 E running
6 Aug 45min rec run 15min E; 8x2min hills; 10min E 1hr10 E running 1hr20 E running REST 1h45 LSD running 1hr10 E running
13 Aug 45min rec run 15min E; 10x2min hills; 10min E 1hr20 E running 1hr20 E running REST 2hr LSD running 1hr15 E running
20 Aug 45min rec run 1hr E run 50min E running 20min E; 8km TT : Flat out; 10min E REST 1h20 E running 45min E running
27 Aug 45min rec run 15min E; 15x1min hills; 10min E 1hr30 LSD running 1hr30 LSD running REST

 

September training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Sep 2hrs15 LSD running 1hr20 E running
3 Sep 45min rec run 15min E; 15x1min hills; 10min E 1hr40 LSD running 1hr30 LSD running REST 2hrs30 LSD running 1hr30 LSD running
10 Sep 45min rec run 15min E; 15x1min hills; 10min E 1hr50 LSD running 1hr30 LSD running REST 2hrs45 LSD running 1hr E; 30min at planned Marathon pace running
17 Sep 45min rec run 1hr E running 1hr15 E running TT – 8km: Flat out REST 2hr LSD running 1hr E running
24 Sep 45min rec run 15min E; 8x1km with 1min rec; 10min E 2hr LSD running 1hr30 LSD running REST 3hrs LSD running 1hr E; 30min at planned Marathon pace running

 

October training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Oct 45min rec run 15min E; 8x1km with 1min rec; 10min E 2hrs LSD running 1hr30 LSD running REST 3hrs20 LSD running 1hr E; 30min at planned Marathon pace running
8 Oct 45min rec run 15min E; 20x400m with 1min rec; 10min E 2hrs LSD running 1hr30 LSD running REST 3hrs LSD running 1hr30 LSD running
15 Oct 45min rec run 1hr E running 1hr15 E running TT – 8km: Flat out REST 2hrs LSD running 1hr E running
22 Oct 45min rec run 15min E; 15x400m with 1min rec; 10min E 1hr20 E running 1hr E running REST 1hr E run 1hr E run
29 Oct 45min rec run 15min E; 10x200m at race pace with 1min rec; 10min E 30min E running

 

November training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Nov 20min E running

15min E running with 5x30sec pick ups

OR

REST
Marathon

REST

5 Nov

REST

REST

REST

REST

REST

REST

REST

12 Nov 20min rec running

REST

30min rec running

REST

40min E running

REST

45min E running
19 Nov 45min rec run 1hr E running 30min E running 1hr E running REST

1hr15 E run

REST
26 Nov 45min rec run 1hr15 E running 1hr E running 1hr15 E running REST

 

December training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Dec 1hr30 LSD running 45min E run
3 Dec 45min rec run 1hr15 E running 1hr15 E running 1hr15 E running REST 1hr45 LSD running 45min E run
10 Dec 45min rec run 1hr E running 1hr E running 40min E Running REST 1hr30 LSD running 45min E run
17 Dec 45min rec run 1hr15 E running 1hr30 LSD running 1hr15 E running REST 2hrs LSD running 45min E run
24 Dec 45min rec run Merry Christmas 45min E running 1hr15 E Running REST 2hrs LSD running 45min E run
31 Dec 45min rec run            

 

January 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Jan 15min E run 6x1km, 1min rest; 10min E 1hr45 L run 15min E; 8km TT; 15min E REST 2hr30 L run 1hr30: 1hr E; 30min @ 4:15/km
7 Jan 45min rec 15min E run 8x1km, 1min rest; 10min E 2hr L run 15min E; 8km TT; 15min E REST 2hr L run 1hr30 L run
14 Jan 45min rec run 15min E run 10x1km, 1min rest; 10min E 2hr L run 15min E; 8km TT; 15min E REST 3hr L run 1hr30: 1hr E; 30min @ 4:15/km
21 Jan 45min rec run 1hr E run 1hr30 L run 15min E; 8km TT; 15min E REST
1hr E run 45min E run
28 Jan  45min rec run 15min E; 10x200m, 1min rest; 10min E 40min E run 30min E run

 On your Long runs or 3hrs plus, walk 1min for every 50min run

February 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Feb REST 25min E run with 5x30sec at RP, 30sec E Qualifier
4 Feb REST REST 45min rec run 1hr E run REST 1hr E run 1hr E run
11 Feb 45min rec run 15min E run 10x1km, 1min rest; 10min E 2hr L run 15min E; 8km TT; 15min E REST 2hr L run 1hr30 L run
18 Feb 45min rec run 15min E run 10x1km, 1min rest; 10min E 2hr L run 15min E; 8km TT; 15min E REST 2hr20 L run 1hr30 L run
25 Feb 45min rec run 15min E run 10x1km, 1min rest; 10min E 2hr L run 15min E; 8km TT; 15min E REST

 On your Long runs or 3hrs plus, walk 1min for every 50min run

March 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Mar REST 2hr40 L run 1hr30 L run
4 Mar 45min rec run 1hr E run 1hr15 E run 15min E; 8km TT; 15min E REST 2hr L run 1hr E run
11 Mar 45min rec run 15min E run; 8x3min Hills; 15min E 2hr L run 15min E; 8km TT; 15min E
REST 1hr E run 3hr L run
18 Mar 45min rec run 15min E run; 7x3min Hills; 15min E 2hr L run 15min E; 8km TT; 15min E REST 3hr20 L run 1hr30 4:05-4:15/km
25 Mar 45min rec run 15min E run; 8x3min Hills; 15min E  2hr L run 15min E; 8km TT; 15min E REST 3hr20 L run 1hr30 4:05-4:15/km

 On your Long runs or 3hrs plus, walk 1min for every 50min run

April 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Apr 45min rec run 1hr E run 1hr15 E run 15min E; 8km TT; 15min E REST 2hr L run 1hr E run
8 Apr 45min rec run 15min E run; 8x3min Hills; 15min E 2hr L run 15min E; 8km TT; 15min E REST 1hr E run 3hr45 L run
15 Apr 45min rec run 15min E run; 8x3min Hills; 15min E 2hr L run 15min E; 8km TT; 15min E REST 3hr20 L run 1hr30 4:05-4:15/km
22 Apr 45min rec run 15min E run; 8x3min Hills; 15min E 2hr L run 15min E; 8km TT; 15min E REST 3hr20 L run 1hr30 4:05-4:15/km
29 Apr 45min rec run 1hr E run

 On your Long runs or 3hrs plus, walk 1min for every 50min run

May 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 May 1hr15 E run 15min E; 8km TT; 15min E REST 2hr L run 1hr30 L run
6 May 45min rec run 15min E run; 8x3min Hills; 15min E 2hr L run 15min E; 8km TT; 15min E REST 25min E run with 5x30sec at RP, 30sec E Comrades Long run 55-60km
13 May REST 45min rec run 2hr L run 15min E; 8km TT; 15min E REST 3hr20 L run 1hr30 L run
20 May 45min rec run 15min E; 15x400m, 1min rest; 10min E 1hr30 L run 15min E; 8km TT; 15min E REST 2hr L run 1hr30 L run
27 May 45min rec run 15min E; 15x400m, 1min rest; 10min E 1hr20 E run 1hr E run REST

 On your Long runs or 3hrs plus, walk 1min for every 50min run

June 2019 training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Jun 1hr E run 1hr E run
3 Jun 45min rec run 15min E; 10x200m, 1min rest; 10min E 40min E run 30min E run REST 25min E run with 5x30sec at RP, 30sec E
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