COMRADES TRAINING PLANS 2025

Comrades 2025 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 between October and December 2024, 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 every day’s training.

The aim is to run a sub 4:50 marathon before Comrades. We will aim to qualify in February/March, however you will have until April 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 on race day.

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.

Contact me:
Lindsey@coachparry.com
@LindseyParryZA
@AskCoachParry
www.coachparry.com

Training Paces:

• Easy (E): 7:00-7:36/km
• Long (L): 7:10-7:55/km
• Recovery (rec): 7:36-8:13/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 DOWNLOAD

January 2025

February 2025

March 2025

April 2025

Comrades 2025 Bronze Medal Programme by Lindsey Parry – Official coach of the Comrades Marathon Association:

Part 2 of your Comrades Journey starts now. Most of you would have been ready to run a Marathon between October and December 2024, while some of you are still needing to qualify. The principles of this programme remain the same, to finish Comrades under 11 hours you must build up slowly, become consistent and remain healthy/injury free. You will be expected to do a bit more work than the finishers 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. In fact, 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 get used to the added work and the lower the impact will be on your programme. Do your strength training on 2 of your 3 rest days in the week, leaving 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 11hrs20
• Comrades Novices who can run a half Marathon in sub 2hr05
• 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 Finishers 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, 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 every day’s training.

The aim is to be capable of running a sub 4:30 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.

Contact me:
lindsey@coachparry.com
@LindseyParryZA
@AskCoachParry
www.coachparry.com

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
• RP: 6:23/km

These paces are a 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.

Enjoy the training!

CLICK HERE TO DOWNLOAD

January 2025

February 2025

March 2025

April 2025

May 2025

June 2025

Comrades 2025 Robert Mtshali Programme by Lindsey Parry – Official coach of the Comrades Marathon Association:

Part 2 of your Comrades Journey starts now. Some of you would have been ready to run a Marathon between October and December 2024, 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 every day’s 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.

Contact me:
Lindsey@coachparry.com
@LindseyParryZA
@AskCoachParry
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: 3:37-3:48 (4:30-4:45/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 DOWNLOAD

January 2025

February 2025

March 2025

April 2025

May 2025

• Comrades 2025 Bill Rowan Program by Lindsey Parry – Official coach of the Comrades Marathon Association:

Part 2 of your Comrades Journey starts now. Some of you would have been ready to run a Marathon Between October and December 2024, 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 Robert Mitshali 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 every days training.

The aim is to be capable of running a sub 3:30 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 on race day.

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.

Contact me:
Lindsey@coachparry.com
@LindseyParryZA
@AskCoachParry
www.coachparry.com

Training Paces:

• Easy (E): 5:00-5:30/km
• Long (L): 5:05-5:50/km
• Recovery (rec): 5:40-6:05/km
• 2min Hills: 4:25-4:30/km
• 1min Hills: 4:09-4:15/km
• 400m: 1:32-1:36/km
• RP: 5:55/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.

Enjoy the training!

CLICK HERE TO DOWNLOAD

January 2025

February 2025

March 2025

April 2025

May 2025

June 2025

Comrades 2025 Silver Medal Programme by Lindsey Parry – Official coach of the Comrades Marathon Association:

Part 2 of your Comrades Journey starts now. Most of you SHOULD have been ready to run a Marathon in November or December 2024, 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.

Contact me:
Lindsey@coachparry.com
@LindseyParryZA
@AskCoachParry
www.coachparry.com

Training Paces:

• Easy (E): 4:25-5:00/km
• Long (L): 4:30-5:10/km
• Recovery (rec): 5:00-5:25/km
• Hills: 3:48-3:56/km
• 1minhills/1km: 3:33-3:41/km
• 400m: 80-82sec
• RP: 4:15/km

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 DOWNLOAD

January 2025

February 2025

March 2025

April 2025

May 2025

June 2025