Bronze

Bronze Medal Programme

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COMRADES 2015 BRONZE MEDAL PROGRAMME - JULY - DECEMBER 2014
by LINDSEY PARRY
Official coach of the Comrades Marathon Association

 

It is only 11 months until the 2015 UP Comrades Marathon. The UP RUN is known for The Big Five Hills: Kowies Hill, Fields Hill, Bothas Hill, Inchanga and Polly Shortts. The 1st 3 are all run in the 1st 40km with Inchanga taking you to 50km and Polly Shortts with a little over 10km to go. There are also many other climbs like Little Polly’s, Umlaas Road and many other unnamed hills, in short the UP Run is an enormous challenge. It is important to prepare physically for the challenge and in so doing also prepare for the psychological challenge of running 87 odd kilometers from Durban to Pietermaritzburg.

It is important to do some running in winter to lay a platform for spring and summer. For those of you who completed the 2014 down run you may find that the programme starts out a little easy for you, you can do a bit more than what is on the programme but do not get too carried away, in the coming months less is more and the focus is on a improving your half marathon and marathon time. We focus on Comrades from December/January.

If this is your first attempt at Comrades but you are a regular runner and can do a Half Marathon in 2hrs 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 2hrs then you need to follow the FINISHERS programme, If you find your Time Trial times are closer to this programme, use the finishers programme by asking me how to adapt it via www.facebook.com/Comradescoach.

Essentially start out a little easier and build up a little slower to ensure you build up injury free.

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 programmes also prevent you from settling on a route that you need to run faster every time you run that particular route. 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 and Comrades we will use this strategy in training. It is very important to note is that the walk is not a Sunday stroll but fast walk with purpose. It is a change in focus on the muscles not a “rest”.

Training days are interchangeable, if your club does Time Trials on a different day or club long runs on a different day then you can change days around.

If you feel you would like to train more, I encourage you to add cross training or strength rather than more running.

 

Training Paces for a 4:30:

Recovery:                     6:50-7:15

Easy (E):                      6:20-6:40

Long Runs (LSD):          6:20-6:55

Hill Repeats:                 5:10-5:20

Time Trials:

4km                              20:20

5km                              26:00

8km                              42:45

Start at the slower end of the training paces and move towards the faster end as you progress through the coming months of training.

Enjoy the training!

 

JULY 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
30 June REST Walk 5min E; Jog 30min E; Walk 5min REST Walk 5min E; Jog 30min E; Walk 5min REST Walk 5min E; Jog 30min E; Walk 5min Walk 5min E; Jog 35min E; Walk 5min
7 Jul REST Walk 5min E; Jog 30min E; Walk 5min REST Walk 5min E; Jog 30min E; Walk 5min REST Walk 5min E; Jog 35min E; Walk 5min Walk 5min E; Jog 40min E; Walk 5min
14 Jul REST Walk 5min E; Jog 35min E; Walk 5min REST Walk 5min E; Jog 35min E; Walk 5min REST Walk 5min E; Jog 40min E; Walk 5min Walk 5min E; Jog 45min E; Walk 5min
21 Jul REST Walk 5min E; Jog 30min E; Walk 5min REST Walk 5min E; Jog 30min E; Walk 5min REST Walk 5min E; Jog 30min E; Walk 5min Walk 5min E; Jog 40min E; Walk 5min
28 Jul REST Walk 5min E; Jog 35min E; Walk 5min REST  Walk 5min E; Jog 40min E; Walk 5min      

 

 

AUGUST 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Aug         REST Walk 5min E; Jog 45min E; Walk 5min Walk 5min E; Jog 50min E; Walk 5min
4 Aug REST Walk 5min E; Jog 40min E; Walk 5min REST Walk 5min E; Jog 45min E; Walk 5min REST Walk 5min E; Jog 50min E; Walk 5min Run 55min E, walk 1min every 9km
11 Aug REST Walk 5min E; Jog 40min E; Walk 5min REST Walk 5min E; Jog 50min E; Walk 5min REST Walk 5min E; Jog 55min E; Walk 5min Run 1hr E, walk 1min every 9km
18 Aug REST Walk 5min E; Jog 35min E; Walk 5min REST Walk 5min E; Jog 40min E; Walk 5min REST Walk 5min E; Jog 45min E; Walk 5min Run 50min E, walk 1min every 9km
25 Aug REST Walk 5min E; Jog 45min E; Walk 5min REST Walk 5min E; Jog 55min E; Walk 5min REST  Run 1hr E walk as needed  Run 1hr05 E walk 1min every 9km

 

 

SEPTEMBER 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Sep  REST Walk 5min E; Jog 50min E; Walk 5min REST  Run 1hr E walk as needed  REST Run 1hr05 E walk as needed Run 1hr10 E walk as needed
8 Sep REST Walk 5min E; Jog 55min E REST Run 1hr E walk as needed REST Run 1hr10 E walk as needed Run 1hr20 E walk as needed
15 Sep REST 5km Time Trial to be run hard but not at 100% REST Run 45min E walk as needed REST Run 1hr E walk as needed Run 1hr15 E walk as needed
22 Sep REST Run 1hr E walk as needed REST Run 1hr E walk as needed REST Run 1hr15 E walk as needed Run 1hr30 E walk as needed
29 Sep REST Run 1hr E walk as needed          

 

 

OCTOBER 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Oct      REST Run 1hr E walk as needed REST  Run 1hr20 E walk as needed Run 1hr45 E walk as needed
6 Oct REST Run 10min E; 4x2min hills; 10min E REST Run 1hr E walk as needed REST Run 1hr30 E walk as needed Run 2hrs E walk as needed
13 Oct REST 5km Time Trial to be run hard but not at 100% REST Run 50min E walk as needed REST Run 1hr E walk as needed Run 1hr30 E walk as needed
20 Oct REST Run 10min E; 5x2min hills; 10min E REST Run 1hr E walk as needed REST Run 1hr30 E walk as needed 2hr30 LSD walk as needed
27 Oct REST Run 10min E; 6x2min hills; 10min E REST Run 1hr E walk as needed REST     

 

 

NOVEMBER 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Nov           Run 1hr30 E walk as needed 3hr LSD walk as needed
4 Nov REST Run 10min E; 7x2min hills; 10min E REST Run 1hr E walk as needed REST Run 1hr30 E walk as needed 2hr30 LSD walk as needed
10 Nov REST 5km Time Trial to be run hard but not at 100% REST Run 55min E walk as needed REST Run 1hr E walk as needed 1hr15 LSD walk as needed
17 Nov REST Run 10min E; 5x2min hills; 10min E REST Run 1hr E walk as needed REST Run 50min E Run 1hr E walk as needed
25 Nov REST 10min E; 10x1min at marathon race pace with 1min rec;5min E REST 15min E running

15min E running with 5x30sec pick ups

OR

REST

Marathon

OR

15min E running with 5x30sec pick ups

Marathon OR

REST

 

 

DECEMBER 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Dec  REST      REST REST         REST REST       REST       REST
8 Dec REST      REST REST        REST REST       REST       REST
15 Dec REST Walk 5min E; Jog 30min E; Walk 5min REST Walk 5min E; Jog 40min E; Walk 5min REST Walk 5min E; Jog 50min E; Walk 5min 1hr LSD, walk as needed
22 Dec REST Walk 5min E; Jog 40min E; Walk 5min REST Merry Christmass!! REST 1hr LSD, walk as needed 1hr30 LSD, walk as needed
29 Dec REST Walk 5min E; Jog 40min E; Walk 5min

 

REST

Run 1hr E  REST 1hr15 LSD, walk as needed 1hr30 LSD, walk as needed

 

 

Training