Archived Programs

Make sure of your medal

by Don Oliver

Nothing can be worse than training 6months for Comrades and failing to finish. Not quite so bad but close to a failure is missing your target Comrades finishing time. Selecting a training programme is a traumatic experience because you are not always able to determine the success rate of the particular programme. The programmes shown here in Race Dates have been used with huge success over more than 20 years, coming from the well known Comrades Panel Talks in Johannesburg. It has been estimated that more than 6000 runners have earned their first medal as graduates of these talks and a few hundred Bill Rowan medals more recently.

The programme uses a technique of achieving reasonable monthly targets and progressing to only a slightly higher target the next month. “Success breeds success” and once the runner enjoys the satisfaction of achieving each fresh target, they easily reach their target time at the longest race of the year at Comrades. Although the programme is presented primarily for a first time finisher of Comrades, notes are attached at the end of each section of the faster times required for a Bill Rowan medal.

Comrades training programme starting in January each year falls into 3 distinct phases: Phase 1 : To qualify in a standard marathon (8 weeks)
Phase 2 : Hard training period of Ultra marathons (11 weeks)
Phase 3 : The wind down or taper to Race Day and the race itself (4 weeks)
Total Training Time : 23 weeks

Basic Design

The fundamental principal used throughout the whole programme is to proceed gradually by "biteable bits" and "chewable chunks". The progression at each stage is so small that it is almost insignificant but over the weeks it adds up to incredible steps. The small increments are the basis of the training to avoid injury and illness which can bring vital preparations to a complete halt for various lengths of time, depending on the severity of the problem. To avoid setbacks is probably the foundation of any programme.

Secondly because the time spent training for the big event is a long period of 6months it is vital to know how progress is being made. At any particular time within the programme, be it half way through or even only four weeks before the race, you must know where you stand. "Am I on schedule?" is the burning question. To do this, there are regular "indicators" included which is normally a race performance at a shorter distance. Reach the relatively easy target and get an immediate confidence booster!

Thirdly, the total distance to be run in the training and races between January 1st 2007 and June 16th 2007, is approximately 1400kms.More important is how the 1400kms is made up and it includes two standard marathons and three ultra marathons, with the longest training run being 65kms.This huge amount of running is only made possible by one important feature;” Rest Days”. You will find that although the training intensity steadily increases, the Monday rest day is never removed. The body needs some rest and it is never clever to cancel the rest day to put in some extra training or to catch up on a missed run or race.

Let's start off.

Phase 1 : to qualify in a standard arathon

Each runner approaches the beginning of the Comrades training programme with different backgrounds and achievements. Nevertheless, all runners hoping to finish their very first Comrades marathon should start in the same way so that the completeness of this programme is not missed. Some runners my have already run a marathon or even an ultra, while others have only run as far as a half marathon. Whatever you have done before is unimportant as you commit yourself to Comrades. It is quite different to run a marathon on the way to Comrades than the stand-alone event regardless of the consequences.

To get a Comrades medal you need to be totally dedicated. The race itself is so demanding that at times during the race you will feel like abandoning everything but the committed will pull through the bad patch and get a medal. If you feel you might just give Comrades a try it is unlikely you will keep up even the training. It has been written that to get a Comrades medal has changed the lives of many ordinary people who now find nothing is impossible. There are several steps in completing a commitment. First of all you have to adjust your life pattern to fit in one and a half hours training per day and longer at most weekends. The lives of others have to be considered such as family, friends and work colleagues. The effect of the prolonged physical input to your training will impinge on your energy in these other activities. It is important at this early stage to make an announcement to all these people who surround your life that you are committed to finishing this year’s Comrades in a particular time. You will need the support of these friends at some time during the next 6 months and it will be there if you have the courage to speak out to everyone of your dream. At our Comrades Panel meetings we distributed a Commitment card in January saying;” I am committed to starting and finishing the Comrades Marathon.Signed…..” The audience was told not to come to the next meeting unless the card is signed and presented at the door. Comrades is not for the faint hearted. Comrades is not for the uncommitted who say "I will see how I feel after Easter". The same people say "I will see how I feel at halfway in Comrades". The half-hearted do not finish. Or settle for second best. Running in January is characterised by restraint. Each and every run, be it a midweek training run or a weekend race, should be finished with a little bit in hand. It means that to build up strength over the shorter distances, with a long programme ahead, it is essential to never to put too much effort into a run.

Having said that, during January the runs are faster over the short distances to allow for slowing down in the coming months ahead with the longer runs. One basic rule for ultra marathon runners is; "As the distance increases, the speed decreases."

A good preparation for an easy run in the standard marathon is to run two runs of between 27 and 32kms and be running about 75kms per week.

The qualifying marathon will also give you a race seeding for the start of the Comrades race. For the best chances of getting a sub 11hour bronze medal at Comrades is to qualify under 4hours 00mins, which is a D grade. Up to and including sub 4hours 20mins (Seeding grade F) is also fairly certain to get you a bronze in June.

The Vic Clapham medal for between 11hrs and the 12hour cut off comes mainly from the Seeding groups G(sub4hrs 40mins) and H(sub5hrs 00mins).

Bill Rowan medals are won by approximately only the top 20% of the field and come mainly from grade B (sub 3hours 20mins) and C (sub 3hours 40mins) seeding.

Generally, whenever possible, it is best to go to road races twice per month and enjoy a leisurely club run without stopwatch and kilometre boards in between. This is an example of hard week/easy week, which will be very valuable to reduce the risk of injury. This pattern can be extended to Hard day/Easy day with equal benefit.

In January the objective is really quite simple; to run a half marathon in less than 2hrs 03mins.It is part of the foundation being laid to run a full marathon at the end of February. In addition there are three club runs of between 2hours and 3hours to build up endurance for next month.

January training programme

Objective : To run a 21km race in less than 2hrs 03mins.and complete a comfortable 30km club run.

Total kilometres for January 2007 = 308km

Notes:

1. The second 21km race should be used to reach your indicator time.
2. Make sure you drink enough (150ml) at each drink station.
3. Pace your race to achieve even splits in these short races.
4. Take. club runs slowly, walking when necessary.
5. The Bill Rowan programme uses the same distances but run at faster times as shown in the table for Indicators.

In February the build up to the standard marathon at the end of the month continues with a 32km race at the end of the first week. This is a full dress rehearsal for the marathon and will be run with a slightly slower second half. Your splits should be 90mins and 100mins.At race distances over 32kms you can always expect to run a slower second half. This is particularly true in Comrades. Keep fully hydrated in the 32km race and with sufficient carbohydrate by drinking 400ml coke per hour and extra water if thirsty. Walk at each drinks table for a few metres.

Pace judgement is the most important factor in the marathon and you must avoid going out too fast. A Pacing Chart is given and make a copy and run with it in a plastic bag.

The first half is run at 6,0mins/km and the second half at 6,3mins/km which is an average of 6,16mins/km.It is likely that you will walk more frequently in the second half. To finish in just under 4hours 20 mins will give you an F grade seeding and put you in a great position to get your bronze sub 11 hour at Comrades.

February training programme

Total kilometres for February 2007 = 272km

The first major objective has been achieved and after a short rest you will be tackling the 11 week hard training programme to develop you into a seasoned ultra marathon runner.

Phase 2 : hard training period of ultra marathons

The hard training period taking us from the beginning of March through to mid May, includes one more standard marathon and three ultras, one of which Must be the Long Club Run of 65kms. This confidence booster marks the end of the hard training and the beginning of the wind down.

A period of 11 weeks is the maximum that the body can tolerate before starting to break down in many ways from tiredness to sickness and loss of motivation. In the 11 weeks, we must fit in 3 ultras and a standard marathon meaning that you will be running a long run every 2or 3 weeks. In between it is vital to have easy weekends to recover before taking on another ultra. For this reason, it is essential to consult this Race Dates booklet and select a race menu. A suggestion for Central Gauteng runners who also will be running the Two Oceans over Easter looks;

One important feature of this menu is that there is always at least two weeks rest between races. The programme below also stipulates that the weekend after a standard or an Ultra, the weekend run is only run 15kms.

"As the distance increases, the speed decreases", so the suggested race times reflect that apart from the second standard marathon in which the time is faster than the qualifier but at this stage you will be a lot fitter and experienced. You will need a Pacing Chart for the 50km Ultra ...

Pacing chart for 50km ultra

Notes:

1. The splits are: 1st half =2hrs 35mins, 2nd half = 2hrs 45mins
2. The Bill Rowan medallists should run the 50km race at 5,1mins/km to finish in 4hrs 15mins.The splits would be first half 2hrs 03mins and second half 2hrs 12mins.

March training programme

Objective : To run the 50kms ultra Marathon in less than 5hrs15 mins