Bronze

Bronze Medal Programme

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COMRADES 2014 BRONZE 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 firsthand how brutal Fields hill is so supplement your training with gym training if possible. NOVICES, take this as your first warning: The down run is very painful. Gym will help to overcome this pain. Furthermore gym will also play an important role in helping you to stay injury free as you build up to what is potentially your 1st Marathon towards the end of this year.

If you have completed Comrades before in under 11 hours or if this is your first attempt at Comrades but are a regular runner and can do a Half Marathon in 2:00 then this is the place for you to start. If you are not a regular runner and have not run a 10km Road before you should start on the finishers programme which will take you to a good half marathon by the end of this year, if you then manage a sub 2:00 Half marathon you can move to the Bronze programme in 2014.

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 days. The aim is to be able to run a sub 4:30 marathon before Comrades.

Because you will employ a run walk strategy for your Qualifier, Long run and Comrades we will use this strategy in training. Very important to note about run walk strategy is that the walk is not a Sunday stroll but fast walking with purpose. It is a change in focus on the muscles not a “rest”.

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.

You can use races as training runs, but it is important that you do not race every race. This will only lead to over training and injury and/or illness.

Note that training days are interchangeable, if your club does hill training on a different day or club long runs on a different day then you can change days around.

Even though it is a down run there are plenty of hills to run up and since this is most people weakness we will be preparing you with some hill sessions. Repeats are to be done at 5km race pace (not a full blown sprint) with a gentle recovery down the hill.

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 Walk 5min easy; Jog 20min easy REST Walk 5min easy; Jog 25min easy REST Walk 5min easy; Jog 30min easy Walk 5min easy; Jog 40min easy
8 Jul REST Walk 5min easy; Jog 35m easy REST Walk 5min easy; Jog 45min easy REST Walk 5min easy; Jog 45min easy Walk 5min easy; Jog 1hr easy
15 Jul REST Walk 5min easy; Jog 45min easy REST Walk 5min easy; Jog 55min easy REST Walk 5min easy; Jog 50min easy Walk 5min easy; Jog 1hr05 easy
22 Jul REST Walk 5min easy; Jog 30 min easy REST Walk 5min easy; Jog 40min easy REST Walk 5min easy; Jog 45min easy Walk 5min easy; Jog 50min easy
29 Jul REST Walk 5min easy; Jog 1hr easy REST        

 

 

AUGUST 2013:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Aug       Walk 5min easy; Jog 1 hr easy REST Walk 5min easy; Jog 50min easy Run 1hr10 easy with 1 min walk every 3km
5 Aug REST Walk 5min easy; Jog 1 hr easy REST Walk 5min easy; Jog 1 hr easy REST Walk 5min easy; Jog 55min easy Run 1hr15 easy with 1 min walk every 3km
12 Aug REST Walk 5min easy; Jog 1 hr easy REST Walk 5min easy; Jog 1 hr easy REST Walk 5min easy; Jog 1 hr easy Run 1hr20 easy with 1 min walk every 3km
19 Aug REST Walk 5min easy; Jog 45min easy REST Walk 5min easy; Jog 45min easy OR 8km TT REST *10km race OR Walk 5min easy; Jog 15min easy *10km race OR Walk 5min easy; Jog 15min easy
26 Aug REST Walk 5min easy; Jog 1 hr easy REST Walk 5min easy; Jog 1 hr easy REST  Run 1hr05 easy with 1 min walk every 3km  

 *Do only 1 of the 8km TT or a 10km race on the weekend 24/25 Aug.

 

SEPTEMBER 2013:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Sep             Run 1hr25 easy with 1 min walk every 5km
2 Sep REST Run 1 hr easy REST Run 1 hr easy REST Run 1hr10 easy with 1 min walk every 3km Run 1hr30 easy with 1 min walk every 5km
9 Sep REST Run 1 hr easy REST Run 1 hr easy REST Run 1hr15 easy with 1 min walk every 3km Run 1hr40 easy with 1 min walk every 5km
16 Sep REST Jog 50min easy 5km TT to be run hard but not at 100% Jog 50min easy REST Run 1hr easy Run 1hr easy with 1 min walk every 5km
23 Sep REST Run 1 hr easy REST Run 45min easy REST  *21.1km race OR Walk 5min easy; Jog 15min easy *21.1km race OR Walk 5min easy; Jog 15min easy 

30 Sep

REST            

 *Do not run a half marathon on each day, select the day most convenient for you and do the OR option on the other.

 

OCTOBER 2013:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Oct   Run 10min easy;3x2min hills; 10min easy  REST Run 1 hr easy REST  Run 1hr20 easy with 1 min walk every 5km Run 1hr50 easy with 1 min walk every 5km
7 Oct REST Run 10min easy;4x2min hills; 10min easy REST Run 1 hr easy REST Run 1hr30 easy with 1 min walk every 5km Run 2hrs easy with 1 min walk every 5km
14 Oct REST Run 50min easy REST Run 45min easy REST *21.1km race OR Walk 5min easy; Jog 15min easy *21.1km race OR Walk 5min easy; Jog 15min easy
21 Oct REST Run 10min easy;5x2min hills; 10min easy REST Run 1 hr easy REST Run 1hr30 easy with 1 min walk every 5km Run 2hrs15 easy with 1 min walk every 5km
28 Oct REST Run 10min easy;6x2min hills; 10min easy REST Run 1 hr easy      

 *Do not run a half marathon on each day, select the day most convenient for you and do the OR option on the other.

 

NOVEMBER 2013:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Nov         REST  Run 1hr30 easy with 1 min walk every 5km Run 2hr30 easy with 1 min walk every 5km
4 Nov REST Run 10min easy;7x2min hills; 10min easy REST Run 1 hr easy REST Run 1hr30 easy with 1 min walk every 5km Run 2hr45 easy with 1 min walk every 5km
11 Nov REST Run 10min easy;5x2min hills; 10min easy REST Run 45min easy REST Run 1hr easy with 1 min walk every 5km Run 2hrs easy with 1 min walk every 5km
18 Nov REST Run 10min easy;8x2min hills; 10min easy REST REST REST Run 1hr30 easy with 1 min walk every 5km Run 3hrs easy with 1 min walk every 5km
25 Nov REST Run 10min easy;6x2min hills; 10min easy REST REST  REST Run 1hr easy with 1 min walk every 5km Run 2hrs easy with 1 min walk every 5km 

 

 

DECEMBER 2013:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Dec             Run 1 hr easy with 1 min walk every 6km
2 Dec REST Run 30min easy REST Run 30min easy REST *Qualifying marathon OR 10min easy Run *Qualifying marathon OR  REST
9 Dec REST REST REST REST REST REST REST
16 Dec REST REST REST REST REST REST REST
23 Dec REST Walk 5min easy; Jog 20min easy

Merry Christmas

REST

Walk 5min easy; Jog 25min easy  REST Walk 5min easy; Jog 30min easy Walk 5 min easy; Jog 40 min easy 
30 Dec REST Old Year's Eve 10km          

 

 

Training