BREAKING NEWS

Comrades Training Plans

Finishers Programme

Comrades 2022 Finishers Programme by Lindsey Parry – Official coach of the Comrades Marathon Association:

Part 2 of your Comrades Journey starts now. Some of you may have been ready to run a Marathon in 2021 or earlier this year, while many of you are still needing to qualify. The principles of this programme remain the same, to finish Comrades you must build up slowly, become consistent and remain healthy/injury free.

The eccentric load (pounding) on your legs is extremely high, to help prepare for this, strength training is highly recommended for the down run. Strength training is important for both directions, but I feel non-negotiable for the down run.

The earlier you start with your strength programme, the sooner you will be used to the added work and the lower the impact will be on your programme. My suggestion is to do your strength training on 2 of your 3 rest days in the week, leaving at least 1 full day between each gym session. If you have not yet started strength training and have 30min 1-2 times per week then start NOW

Who should follow this programme?

  • Comrades’ finishers
  • Comrades Novices who can run a half Marathon in close to 2hrs30
  • Comrades Novices who have come close to/or have broken 5hrs for a Marathon

DO NOT follow other programmes for faster medals thinking that the extra mileage will guarantee a finish. The biggest single threat to you finishing Comrades is getting injured. Place a premium on recovery and ensuring this through following the appropriately designed programme for you.

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 programs also prevent you from settling on a route that you need to run faster every time you do it. It is easier to maintain discipline and run easy on the easy days. I must again emphasise here that being injury free and consistent in your training is the key to a successful race, easy days are there to ensure full recovery, so you can get the most out of everyday training.

The aim is to run a sub 4:50 marathon before Comrades. We will aim to qualify in April/May, however you will have until July to do so, so do not panic if it does not work out at the first attempt.

There are recovery weeks built into the programme every 4 weeks, do not be tempted to do more as this will only compromise you later in the programme, leading to injury, illness and under performance in goal races.

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.

The programme is written for a late February to early March marathon. If this does not fit into the available marathons in your area and you cannot travel to a marathon, you can shift the marathon a week or 2 earlier or later as required.

For the dates of races in your area you can go to www.runnersguide.co.za for a full fixture list.

Contact me:

@LindseyParryZA

www.facebook/ComradesCoach

www.coachparry.com

Training Paces:

Easy (E): 7:00-7:30/km

Long (L): 7:10-7:40/km

Recovery (rec): 7:30-8:00/km

These paces are a guide for someone who is training for a 4:50 Marathon, aim to run at or around these paces taking note of how easily you recover.

Enjoy the training!

Click here to view and download the full Finishers Programme

Bronze Medal Programme

Comrades 2022 Bronze Medal Programme by Lindsey Parry – Official coach of the Comrades Marathon Association:

Our goals for 2022 are 3-fold: 1) to continue to improve your consistency and capacity to do work 2) Make you a stronger and faster runner 3) to qualify with a sub 4:25 Marathon.

On the way to achieving the sub 4:25 Marathon we will look to break the following times:

5km: 27:00

8km: 44:45

10km: 56:15

15km: 1:27:15

21.1km: 2:05:30

20 Miles/32km: 3:17:30

Moving the qualifier forward slightly means we can get into a better training groove early in 2022, opening the door to either improving your speed a bit more or doing another qualifier if necessary. Particularly with Comrades falling on the 28 August in 2022.

For the 2022 Comrades, I have also considered the stats, kindly provided to me by Mark Dowdeswell and Comrades to plan the programme. The main changes will be seen in June to Aug 2022, and to plan the pacing charts.

69% of D (sub 4hrs) Batch Starters finish the race under 11:00 hours, while 36.46 of F (sub 4:20) Batch starters receive a Bronze Medal. The degree of difficulty increases because D Batchers take on average 3min18sec to cross the start line and F batchers take 5min35sec.

Training for a Bronze and getting a Sub 4:25 Marathon are therefore no Guarantee for achieving a Bronze finish. Based on my experience and discussions with runners who were not successful in past years, I have come up with a few possible reasons for this.

Your Bronze is at risk if your Sub 4:25 was:

  • Achieved at Sea Level (4:17)
  • Achieved on a downhill course (4:12)
  • Achieved in temperatures lower than 19 degrees Celsius (4:16)
  • You do not follow a very strict, conservative race plan (4:15)
  • It is compounded by combing 2 or more of these factors (4:07)

(In brackets, I have put down what I believe to be more appropriate times in these conditions)

Who should follow this programme?

  • Comrades’ finishers who have run sub 11hrs
  • Comrades Novices who can run a half Marathon in sub 2hr10
  • Comrades Novices who have come close to/or have broken 4hrs30 for a Marathon

If you do not fall into these categories, then read through the introduction to the other programme options to select the appropriate programme. DO NOT follow this programme thinking that the extra mileage will guarantee a finish. The biggest single threat to you finishing Comrades is getting injured, place a premium on recovery and ensuring this through following the appropriately designed programme for you.

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 do it. It is easier to maintain discipline and run easy on the easy days. I must again emphasise here that being injury free and consistent in your training is the key to a successful race, easy days are there to ensure full recovery so you can get the most out of every day’s training.

There are recovery weeks built into the programme every 4 weeks, do not be tempted to do more as this will only compromise you later in the programme, leading to injury, illness and under performance in goal races.

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.

If you did not run Comrades and have been training consistently for several weeks already, you can adapt this programme to focus on races in September and October.

For the dates of races in your area you can go to www.runnersguide.co.za for a full fixture list.

In closing, the down run offers a unique challenge in terms of the eccentric load (Pounding). It is therefore highly recommended that you start following a strength programme now to ensure your legs are very strong come 10 June 2022.

Training Paces:

Easy (E): 6:20-6:45/km

Long (L): 6:25-7:00/km

Recovery (rec): 6:50-7:20/km

Hills: 5:25-5:30/km

800m:

RP: 6:23/km

These paces area guide for someone who is training for a 4hr25 Marathon, aim to run at or around these paces taking note of how easily you recover.

Contact me:

@LindseyParryZA

www.coachparry.com

Enjoy the training!

Click here to view and download the full Bronze Medal Programme

Robert Mtshali Medal Programme

Comrades 2022 Robert Mtshali by Lindsey Parry – Official coach of the Comrades Marathon Association:

Some of you have run a Marathon in 2021 or early 2022, while some of you are still needing to qualify. The principles of this programme remain the same, to finish Comrades in under 10hrs you must be consistent and remain healthy/injury free. You will be expected to do a lot more work than the bronze programme, but you should not be broken/exhausted all the time.

The eccentric load (pounding) on your legs is extremely high, to help prepare for this, strength training is highly recommended for the down run. Strength training is important for both directions, but I feel non-negotiable for the down run.

The earlier you start with your strength programme, the better your adaptation and lower the impact on how tired you feel when running. My suggestion is to do your strength training on 1 of your 2 rest days in the week, and on a shorter day, leaving at least 1 full day between each gym session. If you have not yet started strength training and have 30min 1-2 times per week, then start NOW

Who should follow this programme?

  • Comrades’ finishers who have run sub 10hrs30
  • Comrades Novices who can run a half Marathon in sub 1hr55
  • Comrades Novices who have come close to/or have broken 4hrs for a Marathon

If you do not fall into these categories, then read through the introduction to the Bronze programme to select the appropriate programme. DO NOT follow this programme thinking that the extra mileage will guarantee a finish. The biggest single threat to you finishing Comrades is getting injured and/or sick, place a premium on recovery and ensuring this through following the appropriately designed programme for you.

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 programs also prevent you from settling on a route that you need to run faster every time you do it. It is easier to maintain discipline and run easy on the easy days. I must again emphasise here that being injury free and consistent in your training is the key to a successful race, easy days are there to ensure full recovery, so you can get the most out of everyday training.

The aim is to be capable of running a sub 4:00 marathon before Comrades.

There are recovery weeks built into the programme every 4 weeks, do not be tempted to do more as this will only compromise you later in the programme, leading to injury, illness and under performance in goal races.

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.

You will be required to run 2 Marathons and an Ultra Marathon AS TRAINING RUNS, note that a minimum of 3 weeks should pass between marathons or between marathons and ultras.

For the dates of races in your area you can go to www.runnersguide.co.za for a full fixture list.

Contact me:

@LindseyParryZA

www.facebook/ComradesCoach

www.coachparry.com

Training Paces:

Easy (E): 5:40-6:15/km

Long (L): 5:45-6:30/km

Recovery (rec): 6:20-6:45/km

Hills: 5:06-5:13/km

800m: 4:30-4:45/km

400m: 4:15-4:30/km

RP: 5:41/km

These paces are a guide for someone who is training for a 4hr Marathon, aim to run at or around these paces taking note of how easily you recover.

Enjoy the training!

Click here to view and download the full Robert Mtshali Medal Programme

Bill Rowan Medal Programme

Comrades 2022 Bill Rowan Program by Lindsey Parry – Official coach of the Comrades Marathon Association:

Your Comrades Journey starts now. Some of you have qualified, while some of you are still needing to qualify. The principles of this programme remain the same, to finish Comrades in under 9hrs you must be consistent and remain healthy/injury free. You will be expected to do a lot more work than the bronze programme, but you should not be broken/exhausted all the time.

The eccentric load (pounding) on your legs is extremely high, to help prepare for this, strength training is highly recommended for the down run. Strength training is important for both directions, but I feel non-negotiable for the down run.

The earlier you start with your strength programme, the better your adaptation and lower the impact on how tired you feel when running. My suggestion is to do your strength training on 1 of your 2 rest days in the week, and on a shorter day, leaving at least 1 full day between each gym session. If you have not yet started strength training and have 30min 1-2 times per week, then start NOW

Who should follow this programme?

  • Comrades’ finishers who have run sub 9hr30
  • Comrades Novices who can run a half Marathon in sub 1hr45
  • Comrades Novices who have come close to/or have broken 3hrs40 for a Marathon
  • If you do not fall into these categories, then read through the introduction to the Bronze programme to select the appropriate programme.

 DO NOT follow this programme thinking that the extra mileage will guarantee a finish. The biggest single threat to you finishing Comrades is getting injured and/or sick, place a premium on recovery and ensuring this through following the appropriately designed programme for you.

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 do it. It is easier to maintain discipline and run easy on the easy days. I must again emphasise here that being injury free and consistent in your training is the key to a successful race, easy days are there to ensure full recovery, so you can get the most out of every day’s training.

The aim is to be capable of running a sub 3:30 marathon before Comrades. However, if you DID NOT achieve that last year, we will not attempt to do so this year as this will affect your training in the closing and most important months.

There are recovery weeks built into the programme every 4 weeks, do not be tempted to do more as this will only compromise you later in the programme, leading to injury, illness and under performance in goal races.

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.

You will be required to run 2 Marathons and an Ultra Marathon AS TRAINING RUNS, note that a minimum of 3 weeks should pass between marathons or between marathons and ultras.

For the dates of races in your area you can go to www.runnersguide.co.za for a full fixture list.

www.facebook/ComradesCoach

www.coachparry.com

Training Paces:

Easy (E): 5:10-5:40/km

Long (L): 5:20-5:50/km

Recovery (rec): 5:50-6:10/km

Firm: 4:40-4:50/km

Hills: 4:40-4:45/km

1km: 4:10-4:15/km

400m: 3:55-4:00/km

These paces are a guide for someone who is training for a 3hr30 Marathon, aim to run at or around these paces taking note of how easily you recover.

Click here to view and download the full Bill Rowan Medal Programme

Silver Medal Programme

Comrades 2022 Silver Medal Programme by Lindsey Parry – Official coach of the Comrades Marathon Association:

Part 2 of your Comrades Journey starts now. Some of you have run a Marathon in 2021 or early 2022, while some of you are still needing to qualify. The principles of this programme remain the same, to finish Comrades in under 7hrs30 you must be consistent and remain healthy/injury free. You will be expected to do a lot more work than the Bill Rowan programme, but you should not be broken/exhausted all the time.

The eccentric load (pounding) on your legs is extremely high, to help prepare for this, strength training is highly recommended for the down run. Strength training is important for both directions, but I feel non-negotiable for the down run.

The earlier you start with your strength programme, the sooner you will be used to the added work and the lower the impact will be on your programme. My suggestion is to do your strength training on 2 of your easier running days, leaving at least 1 full day between each gym session. If you have not yet started strength training and have 30min 1-2 times per week then start NOW

Who should follow this programme?

  • Comrades finishers who have run sub 8hrs
  • Comrades Novices who can run a half Marathon in sub 85min
  • Comrades Novices who have come close to/or have broken 3hrs for a Marathon

If you do not fall into these categories then read through the introduction to the other programme options to select the appropriate programme. DO NOT follow this programme thinking that the extra mileage will guarantee a finish. The biggest single threat to you finishing Comrades is getting injured, place a premium on recovery and ensuring this through following the appropriately designed programme for you.

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 programs also prevent you from settling on a route that you need to run faster every time you do it. It is easier to maintain discipline and run E on the E days. I must again emphasise here that being injury free and consistent in your training is the key to a successful race, E days are there to ensure full recovery, so you can get the most out of every days training.

The aim is to be capable of running a sub 3:00 marathon before Comrades.

There are recovery weeks built into the programme every 4 weeks, do not be tempted to do more as this will only compromise you later in the programme, leading to injury, illness and under performance in goal races.

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.

You will be required to run 2 Marathons and 2 Ultra Marathons AS TRAINING RUNS, note that a minimum of 3 weeks should pass between marathons or between marathons and ultras.

For the dates of races in your area you can go to www.runnersguide.co.za for a full fixture list.

Contact me:

@LindseyParryZA

www.facebook/ComradesCoach

www.coachparry.com

Training Paces:

E (E): 4:35-5:10/km

Long (L): 4:45-5:15/km

Recovery (rec): 5:00-5:30/km

Firm: 4:10-4:20/km

Hills: 4:05-4:13/km

1km: 3:34-3:43/km

400m: 80-83sec

These paces area guide for someone who is training for a 3hr Marathon, aim to run at or around these paces taking note of how easily you recover.

Enjoy the training!

Click here to view and download the full Silver medal programme