Bill Rowan 2014

Bill Rowan Medal Programme 2014

2nd screen

 

COMRADES 2014 BILL ROWAN MEDAL PROGRAMME - DEC - MAY 2014
by LINDSEY PARRY
Official coach of the Comrades Marathon Association

 

Those that have followed the Bill Rowan programme before will notice there are a few significant changes. The biggest change is that the last opportunity for a fast Marathon is late in January or 1st week February. The logic here is that we want to do our biggest mileage in March and April but we run a marathon at the end of February which compromises this.

The second change is that while you are doing the biggest mileage, I am only putting in 1 high intensity session per week. Remember that running silver is not about running fast. It is about being consistent over 89km and that means we need some big runs, in April we peak at a minimum of 130km per week and as such you will not be in a position to do lots of hard running.

Finally when we taper I will push up the intensity so that we can maintain the very hard earned endurance while building speed and confidence in the closing weeks. It is however very important that you do not look at these sessions as pure speed work and run too fast as the legs get fresher. This will exponentially increase your risk of injury. 

Good luck and see you on the road! @LindseyParryZA

Enjoy the training!

 

 

DECEMBER 2013:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Dec             1hr easy
2 Dec REST Easy 20min; 5x1min hill repeats; Easy 20min REST 20min easy 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 20min easy

REST

30min easy  REST 40min easy 1hr easy
30 Dec REST Old Year's Eve 10km          

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

 

JANUARY 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Jan      1hr easy  1hr easy  REST  1hr easy 1hr30 easy
6 Jan REST 1hr15 easy 1hr15 easy 15min easy; 5km TT; 10min easy REST 1hr30 easy 2hrs easy
13 Jan REST Easy 15min; 6x2min hill repeats; Easy 10min 1hr20 easy 15min easy; 5km TT; 10min easy REST 1hr45 easy 3hrs easy
20 Jan REST Easy 15min; 8x2min hill repeats; Easy 10min  1hr20 easy 15min easy; 5km TT; 10min easy REST 1hr45 easy 2hrs30 easy
27 Jan REST 40min easy  30min easy  20min easy  REST Last Hard Marathon or 15 min easy   

 

 

FEBRUARY 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Feb              Last hard Marathon or REST
3 Feb REST REST REST 30min easy REST 45min easy 1hr easy
10 Feb REST 1hr easy 1hr10 easy 1hr easy REST 1hr easy 1hr30 easy
17 Feb REST 1hr easy 1hr15 easy 15min easy; 5km TT; 10min easy REST 1hr30 easy 2hrs easy
24 Feb REST 1hr easy 1hr20 easy 15min easy; 5km TT; 10min easy REST     

Walk when needed on long run

MARCH 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 March            1hr45 easy 2hrs30 easy
3 March REST 15min easy; 6x2min hill repeats; 15min easy 1hr20 easy 1hr easy REST

2hr easy

3hrs easy
10 March REST 15min easy; 8x2min hill repeats; 15min easy 1hr20 easy 1hr easy REST 2hr easy 2hrs30 easy
17 March REST 15min easy; 10x2min hill repeats; 15min easy 1hr20 easy 1hr easy REST 2hr easy 3hrs30 easy
24 March REST 45min easy 1hr easy 15min easy; 8km TT; 10min easy REST  1hr30 easy 2hrs30 easy

31 March

REST            

 

APRIL 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 April   20min easy; 10x2min hill repeats; 15min easy 1hr20 easy 1hr10 easy REST  2hrs easy 4hrs easy
7 April REST 20min easy; 10x2min hill repeats; 15min easy 1hr20 easy 1hr10 easy REST 2hrs easy 3hrs30 easy
14 April REST 20min easy; 10x2min hill repeats; 15min easy 1hr20 easy 1hr10 easy REST 2hrs easy 3hrs30 easy
21 April REST 45min easy 1hr easy 20min easy; 8km TT; 20min easy REST REST or 60km Long Run REST or 60km Long Run
28 April REST 50min easy 1hr easy        

 

MAY 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 May       15min easy; 8km TT; 10min easy REST  2hrs easy 2hrs30 easy
5 May REST 20min easy; 10x2min hill repeats; 15min easy 1hr20 easy 15min easy; 5km TT; 10min easy REST 2hrs easy 3hrs easy
12 May REST 15min easy; 10x2min hill repeats; 10min easy 1hr easy 15min easy; 5km TT; 10min easy REST 1hr30 easy 2hrs easy
19 May REST 15min easy; 7x2min hill repeats; 20min easy 45min easy 15min easy; 5km TT; 10min easy REST 1hr easy 1hr easy
26 May REST 40min easy 30min easy 20min easy   REST 15min easy  COMRADES