Finishers 2014

Finishers Medal Programme 2014

2nd screen

 

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

 

Looking through the finishers programme, the big differences you will see are that there is very little hard running in the programme and that you will be doing your qualifier later. The reasons are that as a slower runner, it is likely that your biomechanics are less likely to be suited to running and therefore lower intensity is less likely to cause injury than higher intensity work.

Similarly by building up slower you are also at lower risk to injury and as such your qualifier falls a bit later in the programme. Importantly this also means that you should try to avoid running the marathon as fast as you are capable (although for those that are borderline this is unfortunately not possible) in order to be able to continue with training soon after.

Good luck and see you on the road!

@LindseyParryZA

 

 

DECEMBER 2013:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Dec             Half Marathon OR REST
2 Dec REST REST REST REST REST REST REST
9 Dec REST 15min easy, walk as needed REST 15min easy, walk as needed REST 15min easy, walk as needed 30min easy, walk as needed
16 Dec REST 20min easy, walk as needed REST 25min easy, walk as needed REST 20min easy, walk as needed 40min easy, walk as needed
23 Dec REST 30min easy, walk as needed

Merry Christmas

REST

35min easy, walk as needed  REST 30min easy, walk as needed 50min easy, walk as needed 
30 Dec REST 45min easy, walk as needed          

 

JANUARY 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Jan     REST 50min easy REST 50 min easy 1hr easy
6 Jan REST 50min easy REST 55min easy REST 1hr easy 1hr20 easy
13 Jan REST 55min easy REST 1hr easy REST 1hr20 easy 1hr40 easy
20 Jan REST 1hr easy REST 1hr05 easy REST 1hr30 easy 2hrs easy
27 Jan REST 5km Time Trial REST  50min easy  REST  1hr easy  

 Continue to walk when necessary

 

FEBRUARY 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Feb             2hrs 20 easy
3 Feb REST 1hr10 easy REST 1hr10 easy REST 1hr30 easy 2hrs40 easy
10 Feb REST 1hr15 easy REST 1hr15 easy REST 1hr30 easy 3hrs easy
17 Feb REST 1hr20 easy REST 1hr20 easy REST 1hr30 easy 2hrs 30 easy
24 Feb REST 5km Time Trial REST        

Continue to walk when necessary

 

MARCH 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 March        1hr easy REST   1hr easy 2hrs easy
3 March REST 1hr20 easy REST 1hr25 easy REST 1hr45 easy 3hrs30 easy
10 March REST 1hr20 easy REST 1hr30 easy REST 2hrs easy 3hrs easy
17 March REST 1hr20 easy REST 1hr30 easy REST 1hr easy 2hrs easy
24 March REST 30min easy REST 20 min easy REST  Qualifying marathon or 10 min easy Qualifying marathon or REST 

31 March

REST            

 Continue to walk when necessary

 

APRIL 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 April   REST   REST 20min easy REST  30min easy 45min easy
7 April REST 1hr easy REST 1hr easy REST 1hr30 easy 2hrs easy
14 April REST 1hr20 easy REST 1hr30 easy REST 2hrs easy 3hrs easy
21 April REST 1hr easy REST 45min easy REST REST or 60km Long Run REST or 60km Long Run
28 April REST REST REST        

Continue to walk when necessary

 

MAY 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 May        45min easy REST  1hr easy 2hrs easy
5 May REST 1hr20 easy REST 1hr30 easy REST 2hrs easy 3hrs easy
12 May REST 1hr20 easy REST 1hr30 easy REST 1hr30 easy 2hrs easy
19 May REST 5km Time Trial REST 45min easy REST 1hr easy 1hr easy
26 May REST 30min easy REST 20min easy   REST 10min easy  COMRADES

Continue to walk when necessary

 

Training