Bill Rowan 2018

2nd screen

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Part 2 of your Comrades Journey starts now. Most of you SHOULD have been ready to run a Marathon in November or December 2017, 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 10hrs
  • 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 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. 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.

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

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!

Download the 2018 Bill Rowan training plan: Download



January training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Jan REST 1hr E  45min E 1hr E  REST 1hr15 E 1hr30 L
8 Jan REST 45min E 1hr E  45min rec REST 1hr E 1hr15 E
15 Jan REST E 15min; 6x2min hill repeats; E 10min 1hr E 45min rec REST 1hr30 L 2hrs L
22 Jan REST E 15min; 8x2min hill repeats; E 10min 1hr10 E 45min rec REST 1hr45 L 2hr15 L
29 Jan REST E 15min; 10x2min hill repeats; E 10min 1hr20 E        

 

February training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Feb 45min rec REST 2hr L 2hrs30 L
5 Feb REST 1hr E 45min rec 15min E; 8km TT; 10min E REST 1hr30 L 2hrs L
12 Feb REST E 15min; 10x2min hill repeats; E 10min 1hr20 E 45min rec REST 2hr L  2hrs45 L
19 Feb REST E 15min; 10x2min hill repeats; E 10min 1hr20 E 45min rec  REST 1hrs E Marathon as training run
26 Feb REST 45min rec  1hr20 E  

 

March training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Mar   E 15min; 10x2min hill repeats; E 10min REST 1hr45 L 2hrs L
5 Mar REST 1hr E 45min rec 15min E; 8km TT; 10min E REST 1hr30 L 2hrs L
12 Mar REST E 15min; 6x1km, 1min rec; E 15min 1hr30 L 45min rec REST 2hr L 2hrs30 L
19 Mar REST E 15min; 7x1km, 1min rec; E 15min 1hr30 L 45min rec  REST 2hrs L 3hrs L
26 Mar REST E 15min; 8x1km, 1min rec; E 15min 1hr30 L 45min rec  REST Two Oceans or Similar  

 

April training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Apr   REST
2 Apr REST 30min E 45min rec 40min E REST 1hr E 1hr30 L
9 Apr REST E 15min; 8x1km, 1min rec; E 15min 1hr40 L 45min rec  REST 2hrs L 2hrs30 L
16 Apr REST E 15min; 8x1km, 1min rec; E 15min 1hr40 L 45min rec  REST 2hrs L 3hrs L
23 Apr REST E 15min; 8x1km, 1min rec; E 15min 1hr40 L 45min rec  REST 2hrs L 3hrs30 L
30 Apr REST REST          

 

May training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 May   1hr E 1hr E 20min E; 8km TT; 20min E REST 15min E 55-60km Long Run
7 May REST 30min rec  1hr20 E E 20min; 10x2min hill repeats; E 15min REST 2hrs L 2hrs30 L
14 May REST E 20min; 10x2min hill repeats; E 15min 1hr40 L 45min rec  REST 2hrs L 3hrs E
21 May REST E 15min; 6x2min hill repeats; E 10min 1hr30 L 45min rec  REST 1hr30 L 2hrs L
28 May REST 50min E  1hr E 45min rec      

 

June training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Jun REST 45min E 1hr E
4 Jun REST 40min E 30min E 20min E REST 15min E COMRADES
11 Jun REST REST REST REST REST REST REST
18 Jun REST REST REST REST REST REST REST
25 Jun REST REST REST REST REST REST REST