Bill Rowan

Bill Rowan Medal Programme

2nd screen

 

COMRADES 2014 BILL ROWAN MEDAL PROGRAMME - JULY - DECEMBER 2013
by LINDSEY PARRY
Official coach of the Comrades Marathon Association

 

Welcome to the beginning of training for the 2014 Comrades Marathon. The focus for the rest of this year will be on building you up to running consistently and regularly. For those of you who completed the 2012 down run you have experienced first hand how brutal fields hill is so supplement your training with gym training if possible. NOVICES (yes you are a novice if you have only done an UP so far), take this as your first warning: The down run is very painful. Gym will help to overcome this pain. For those that are experienced runners but doing Ultra Marathons for the first time, supplementing your training with some gym work or cross training will have better benefits that simply running more.

If this is your second attempt at the Comrades and you have completed the race in less than 10 hours or if this is your first attempt at Comrades BUT you are a regular runner and can do a Half Marathon in 1hr45min 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 1hr45min then rather start on the Bronze program. If you are a sub 3:15 Marathoner you may benefit more from the Silver Programme, however you may need to moderate both the speeds and the volume. Alternatively you can modify this programme by adding a wed run from much earlier in the programme.

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 easy the days. The aim is to be able to run 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 in goal races.

Later in the program there is an option to rest on a Wednesday or to do an additional run set. 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. You may find that there are no marathons in your area that fall nicely into the programme that I have prepared. If this is the case, you can contact me through the Coaches Forum on the Comrades Website and we can discuss how to adjust your programme.

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

Enjoy the training!

 

JULY 2013:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Jul REST Easy 20min run REST Easy 20min run REST Easy 25min run Easy 30min run
8 Jul REST Easy 40min run REST Easy 40min run REST Easy 45min run Easy 50min run
15 Jul REST Easy 50min run REST Easy 50min run REST Easy 1hr run Easy 1hr run
22 Jul REST Easy 40min run REST Easy 40min run REST Easy 45min run Easy 1hr run
29 Jul REST Easy 1hr run REST        

  

AUGUST 2013:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Aug       Easy 1hr run REST Easy 1hr run Easy 1hr15 run
5 Aug REST Easy 1hr run REST Easy 1hr run REST Easy 1hr run Easy 1hr30 run
12 Aug REST Easy 1hr run REST Easy 1hr run REST Easy 1hr run Easy 1hr45 run
19 Aug REST Easy 45min run REST Easy 50min run REST *21.1km Race or easy 40min run *21.1km Race or easy 40min run
26 Aug REST Easy 1hr run REST Easy 1hr run REST  Easy 1hr run  

 *Do not run a 21.1km on both days; select the day that suits you best

 

SEPTEMBER 2013:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Sep             Easy 2hr run
2 Sep REST Easy 15min; 6x2min hill repeats; Easy 10min REST Easy 1hr run REST Easy 1h15 run Easy 2hr run
9 Sep REST Easy 20min; 7x2min hill repeats; Easy 20min REST Easy 1hr run REST Easy 1h15 run Easy 2.15hr run
16 Sep REST 45min Easy run REST Easy 45min run REST *10km race OR 30min easy *10km race OR 30min easy
23 Sep REST Easy 20min; 8x2min hill repeats; Easy 20min REST Easy 1hr run REST  Easy 1h15 run Easy 2hr run

30 Sep

REST            

 *Do not run a 10km on both days; select the day that suits you best

 

OCTOBER 2013:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Oct   Easy 20min; 9x2min hill repeats; Easy 10min  REST Easy 20min warm up: 5km TT REST  Easy 1hr15 run Easy 2h30 run
7 Oct REST Easy 20min; 10x2min hill repeats; Easy 20min REST Easy 20min warm up: 5km TT REST Easy 1hr15 run Easy 2h30 run
14 Oct REST Easy 20min; 5x2min hill repeats; Easy 20min REST Easy 20min warm up: 5km TT REST *21.1km race or 30min easy *21.1km race or 30min easy
21 Oct REST Easy 20min; 10x2min hill repeats; Easy 20min REST or 45min easy running Easy 20min warm up: 5km TT REST Easy 1hr20 run Easy 2h45 run
28 Oct REST Easy 20min; 10x2min hill repeats; Easy 10min REST or 45min easy running Easy 20min warm up: 5km TT      

 *Do not run a 2.1km on both days; select the day that suits you best.

 

NOVEMBER 2013:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Nov         REST  Easy 1hr20 run Easy 3hrs run
4 Nov REST Easy 20min; 10x2min hill repeats; Easy 20min REST or 45min easy running

Easy 20min warm up:

5km TT 

REST Easy 1hr30 run Easy 3hrs run
11 Nov REST Easy 20min; 5x2min hill repeats; Easy 20min REST

Easy 20min warm up:

5km TT

REST Easy 1hr run Easy 2hrs30 run
18 Nov REST Easy 20min; 7x2min hill repeats; Easy 20min REST or 45min easy running

Easy 20min warm up:

8km TT

REST Easy 1hr15 run Easy 2hrs run
25 Nov REST Easy 20min; 5x2min hill repeats; Easy 10min REST or 45min easy running

Easy 20min warm up:

8km TT

 REST Easy 1hr run  

 

DECEMBER 2013:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Dec             Easy 1hr run
2 Dec REST Easy 20min; 5x1min hill repeats; Easy 20min REST Easy 20min run REST *Marathon or 15min easy *Marathon OR  REST
9 Dec REST REST REST REST REST REST REST
16 Dec REST REST REST REST REST REST REST
23 Dec REST REST

Merry Christmas

REST

Easy 15min run  REST Easy 20min run Easy 25min run
30 Dec REST Old Year's Eve 10km          

 *Do not a Marathon on both days; select the day that suits you best

 

Training