Bronze

Bronze Medal Programme

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COMRADES 2016 BRONZE MEDAL PROGRAMME - JULY - DECEMBER 2015
by LINDSEY PARRY
Official coach of the Comrades Marathon Association

 

Welcome to the beginning of training for the 2016 DOWN Comrades Marathon. The programme for the rest of 2015 will be based around developing consistency as this will be the most crucial factor in determining your 2016 Comrades race day success. Secondly, it is very important to take note of how hard the down run is on your legs. The eccentric load (pounding) on your legs is extremely high, to help prepare for this, strength training is highly recommended for the down run. In fact 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 sooner you will be used to the added work and the lower the impact will be on your programme. My suggestion is to do your strength training on 2 of your 3 rest days in the week, leaving at least 1 full day between each gym session.

Who should follow this programme?

  • Comrades finishers who have run sub 11hrs
  • Comrades Novices who can run a half Marathon in sub 2hr05
  • Comrades Novices who have come close to/or have broken 4hrs30 for a Marathon

If you do not fall into these categories then read through the introduction to the other programme options 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, 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 4:30 marathon before Comrades. However if you do not achieve that this year, we will not attempt to do so in 2016 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.

The programme is written for a late November, early December marathon. If this does not fit into the available marathons in your area and you cannot travel to a marathon, the important thing is to work the programme backwards from the Marathon and get in the 12 weeks pre marathon. The earliest Marathon that you should use this programme for is in Late October early November.

Marathons remaining in 2015 that fit in reasonably well:

  • 1 November: Soweto Marathon (Tough)
  • 7 November: Bonkolo Marathon (Border) and Rudamans Kaapsehoop (Mpumelanga – Down Hill Marathon)
  • 14 November: SCI Marathon (FS) and SuperSpa Bella Bella Marathon (Limpopo)
  • 28 November: Die Vlakte Marathon (SWD) and Sani Stagger (KZN – Tough)
  • 5 December: Aspen PE City Marathon (PE – recommended but wind can blow)
  • 12 December: Prison to Prison (Boland)

If you did not run Comrades and have been training consistently for a number of weeks already, you can adapt this programme to focus on races in September and October.

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

Training Paces:

  • Easy (E): 6:20-6:50/km
  • Long (L): 6:30-7:00/km
  • Recovery (rec): 6:50-7:20/km
  • Hills: 5:25-5:30/km

These paces area guide for someone who is training for a 4hr30 Marathon, aim to run at or around these paces taking note of how easily you recover.

Contact me:

  • This email address is being protected from spambots. You need JavaScript enabled to view it.
  • @LindseyParryZA
  • @AskCoachParry
  • www.facebook.com/ComradesCoach

 

JULY 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 July     REST Walk 5min E; 25min E REST Walk 5min E; 30min E Walk 5min E; 40min E
6 July REST Walk 5min E; 35min E REST Walk 5min E; 30min E REST Walk 5min E; 40min E Walk 5min E; 50min E
13 July REST Walk 5min E; 45min E REST Walk 5min E; 40min E REST Walk 5min E; 50min E Walk 5min E; 1hr E
20 Jul REST Walk 5min E; 50min E REST Walk 5min E; 50min E REST Walk 5min E; 1hr E 1hr10 E with 1min walk every 3km
27 Jul REST Walk 5min E; 55min E REST  Walk 5min E; 1hr E  REST    

 

AUGUST 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Aug           1hr10 E with 1min walk every 3km 1hr20 E with 1min walk every 3km
3 Aug REST Walk 5min E; 45min rec REST Walk 5min E; 45min rec REST Walk 5min E; 50min E 1hr E with 1min walk every 3km
10 Aug REST Walk 5min E; 1hr E REST Walk 5min E; 1hr E REST 1hr20 E with 1min walk every 3km 1hr30 E with 1min walk every 3km
18 Aug REST Walk 5min E; 1hr E REST Walk 5min E; 1hr E REST

*10km race

*10km race

24 Aug REST Walk 5min E; 1hr E REST Walk 5min E; 1hr E REST  1hr20 E with 1min walk every 3km  1hr40 E with 1min walk every 3km
31 Aug REST            

 

 

SEPTEMBER 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Sep   Walk 5min E; 45min rec REST  Walk 5min E; 45min rec  REST 1hr E 1hr30 E with 1min walk every 3km
7 Sep REST 1hr E REST 1hr E REST Run 1hr30 E with 1min walk every 3km 1hr50 E with 1min walk every 3km
14 Sep REST 1hr E REST 1hr E REST Run 1hr30 E with 1min walk every 3km 2hr E with 1min walk every 3km
21 Sep REST 1hr E REST 1hr E REST Run 1hr30 E with 1min walk every 3km 2hr15 E with 1min walk every 3km
28 Sep REST 45min rec REST         

 

 

OCTOBER 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Oct       Walk 5min E; 45min rec REST  *10/15km race *10/15km race
5 Oct REST 10min E; 4x2min hills; 10min E REST 1hr E REST 1hr30 E with 1min walk every 3km 2hr30 E with 1min walk every 5km
12 Oct REST 10min E; 5x2min hills; 10min E REST 1hr E REST

*21.1km race

*21.1km

19 Oct REST 10min E; 6x2min hills; 10min E REST 1hr E REST 1hr30 E with 1min walk every 3km 2h45 E with 1min walk every 5km
26 Oct REST Walk 5min E; 45min rec REST 40min E; 5km TT – Flat out; 10min E REST  1hr15 E with 1min walk every 3km  

 

 

NOVEMBER 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Nov             2hr E with 1min walk every 5km
2 Nov REST 10min E; 7x2min hills; 10min E REST 1hr E REST 1hr30 E with 1min walk every 3km 3hr E with 1min walk every 5km
9 Nov REST 10min E; 8x2min hills; 10min E REST 1hr E REST 1hr E with 1min walk every 3km 2hr E with 1min walk every 5km
16 Nov REST 10min E; 8x2min hills; 10min E REST 1hr E REST 1hr30 E with 1min walk every 3km 2hr E with 1min walk every 5km
23 Nov REST 10min E; 6x2min hills; 10min E REST 45min E REST 1hr E with 1min walk every 5km

1hr30 E with 1min walk every 5km

30 Nov REST      

 

 

 

 

 

DECEMBER 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Dec        30min E REST         30min E REST       *Qualifying marathon       REST
7 Dec REST      REST REST        REST REST       REST       REST
14 Dec REST REST REST REST REST REST REST
21 Dec     REST Walk 5min E; 25min E REST Walk 5min E; 30min E Walk 5min E; 40min E
28 Dec REST Walk 5min E; 35min E

 

REST

Old Years 10k      

 

 

Training