Bronze 2014

Bronze Medal Programme 2014

2nd screen

 

COMRADES 2014 BRONZE MEDAL PROGRAMME -  DECEMBER 2013 - MAY 2014
by LINDSEY PARRY
Official coach of the Comrades Marathon Association

 

Those that have followed the Bronze programme before will notice there is a significant change. This year 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 if we run a marathon at the end of February, we need to recover during March.

Good luck and see you on the road!

@LindseyParryZA

 

 

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          

  

JANUARY 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Jan     REST 50min easy REST 50 min easy 1hr45 easy
6 Jan REST 15min easy; 5x2min hill repeats with slow jog recovery; 10min easy REST 1hr15 easy REST 1hr30 easy 2hrs easy
13 Jan REST 10min easy; 8km TT; 10min easy REST 1hr20 easy REST 1hr45 easy 2hrs30 easy
20 Jan REST 15min easy; 7x2min hill repeats with slow jog recovery; 15min easy  REST 1hr20 easy REST 1hr45 easy 3hrs easy
27 Jan REST 10min easy; 8km TT; 10min easy REST  1hr20 easy  REST  1hr45 easy  

 Walk when needed on long runs

 

FEBRUARY 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Feb             2hrs easy
3 Feb REST Run 30min easy REST Run 30min easy REST Last hard Marathon or 10min easy Last hard Marathon or REST
10 Feb REST REST REST Run 30min easy REST 45min easy 1hr30 easy
17 Feb REST 10min easy; 5km TT; 10min easy REST 1hr easy REST 1hr easy 1hr45 easy
24 Feb REST 10min easy; 8km TT; 10min easy REST 1hr20 easy  REST     

Walk when needed on long run

 

MARCH 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 March            1hr easy 1hrs easy
3 March REST 15min easy; 8x2min hill repeats with slow jog recovery; 15min easy REST 1hr20 easy REST 1hr45 easy 3hrs easy
10 March REST 10min easy; 8km TT; 10min easy REST 1hr30 easy REST 1hr45 easy 2hrs easy
17 March REST 15min easy; 9x2min hill repeats with slow jog recovery; 15min easy REST 1hr40 easy REST 1hr45 easy 3hrs30 easy
24 March REST 10min easy; 8km TT; 15min easy REST 1hr easy REST  1hr easy 2hrs easy

31 March

REST            

Walk when needed on long runs

 

APRIL 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 April   15min easy; 9x2min hill repeats with slow jog recovery; 15min easy  REST 1hr50 easy REST  1hr45 easy 3hrs easy
7 April REST 10min easy; 8km TT; 10min easy REST 2hrs easy REST 1hr45 easy 4hrs easy
14 April REST 15min easy; 10x2min hill repeats with slow jog recovery; 15min easy REST 2hrs easy REST 1hr45 easy 2hrs easy
21 April REST 1hr easy REST 1hr easy REST 50-55km Long Run or 15min easy 50-55km Long Run or REST
28 April REST 30min easy REST        

Walk when needed on long runs

 

MAY 2014:

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

Continue to walk when necessary

 

Training