Finishers

Finishers Medal Programme

2nd screen

 

COMRADES 2015 FINISHERS PROGRAMME - JULY-DECEMBER 2014
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
  • Comrades Novices who can run a half Marathon in close to 2hrs30
  • Comrades Novices who have come close to/or have broken 5hrs for a Marathon
  • Anyone who wants to start running

DO NOT follow other programmes for faster medals 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 5:00 marathon before Comrades. However we will look to finish a Marathon or 32km race this year and attempt to qualify in early 2016 once you have a little more recovery.

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)

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): 7:10-7:30/km
  • Long (L): 7:20-7:40/km
  • Recovery (rec): 7:30-8:00/km

These paces area guide for someone who is training for a 3hr30 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

Enjoy the training!

JULY 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Jul     REST Walk 5min E; Walk 4min, jog 1min x 4 REST Walk 5min E; Walk 4min, jog 1min x 4 Walk 5min E; Walk 3min, jog 2min x 4
6 Jul REST Walk 5min E; Walk 3min, jog 2min x 4 REST Walk 5min E; Walk 3min, jog 2min x 4 REST Walk 5min E; Jog 3min, walk 1min x 4 Walk 5min E; Jog 3min, walk 1min x 4
13 Jul REST Walk 5min E; Jog 3min, walk 1min x 4 REST Walk 5min E; Jog 4min, walk 1min x 4 REST Walk 5min E; Jog 4min, walk 1min x 4 Walk 5min E; Jog 4min, walk 1min x 4
20 Jul REST Walk 5min E; Jog 5min, walk 1min x 4 REST Walk 5min E; Jog 5min, walk 1min x 4 REST Walk 5min E; Jog 5min, walk 1min x 4 Walk 5min E; Jog 5min, walk 1min x 5
27 Jul REST Walk 5min E; Jog 5min walk 1min x 5 REST Walk 5min E; Jog 5min walk 1min x 5 REST     

 

 

AUGUST 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Aug           Walk 5min E; Jog 5min walk 1min x 6 Walk 5min E; Jog 9min walk 1min x 3
3 Aug REST Walk 5min E; Jog 5min walk 1min x 6 REST Walk 5min E; Jog 5min walk 1min x 6 REST Walk 5min E; Jog 5min walk 1min x 6 Walk 5min E; Jog 9min walk 1min x 4
10 Aug REST Walk 5min E; 30min E, walk as needed REST 10min rec; 5km TT, walk as needed REST Walk 5min E; Jog 5min walk 1min x 7 Walk 5min E; Jog 9min walk 1min x 5
17 Aug REST Walk 5min E; 35min E, walk as needed REST Walk 5min E; 35min E, walk as needed REST Walk 5min E; Jog 5min walk 1min x 8 Walk 5min E; Jog 9min walk 1min x 6
24 Aug REST Walk 5min E; 40min E, walk as needed REST Walk 5min E; 40min E, walk as needed REST  Walk 5min E; Jog 5min walk 1min x 9 1hr E, walk as needed
31 Aug REST            

 

 

SEPTEMBER 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Sep   Walk 5min E; 30min E, walk as needed  REST 10min rec; 5km TT, walk as needed REST  Walk 5min; 40min E, walk as needed 1hr10 E, walk as needed
7 Sep REST Walk 5min E; 45min E, walk as needed REST Walk 5min E; 45min E, walk as needed REST Walk 5min; 50min E, walk as needed 1hr20 E, walk as needed
14 Sep REST Walk 5min E; 50min E, walk as needed REST Walk 5min E; 50min E, walk as needed REST 1hr E, walk as needed 1hr30 E, walk as needed
21 Sep REST Walk 5min E; 55min E, walk as needed REST Walk 5min E; 55min E, walk as needed REST *10km race *10km race
28 Sep REST 5Walk 5min E; 35min E, walk as needed REST         

 *Do not race on both days, REST on the day you don't race

 

OCTOBER 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Oct       10min rec; 5km TT, walk as needed REST  1hr E, walk as needed 1hr15 E, walk as needed
5 Oct REST Walk 5min E; 1hr E walk as needed REST Walk 5min E; 1hr E walk as needed REST 1hr20 E, walk as needed 1hr50 E, walk as needed
12 Oct REST Walk 5min E; 1hr E walk as needed REST Walk 5min E; 1hr E walk as needed REST 1hr30 E, walk as needed 2hr L, walk as needed
19 Oct REST Walk 5min E; 1hr E walk as needed REST Walk 5min E; 1hr E walk as needed REST 1hr30 E, walk as needed 2hr15 L, walk as needed
26 Oct REST Walk 5min E; 45min rec, walk as needed REST Walk 5min E; 45min rec, walk as needed REST   *Half Marathon  

 *Do not race on both days, REST on the day you don't race

 

NOVEMBER 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Nov             *Half Marathon
2 Nov REST Walk 5min E; 1hr E, walk as needed REST Walk 5min E; 1hr E, walk as needed REST 1hr30 E, walk as needed 2hr30 L, walk as needed
9 Nov REST Walk 5min E; 1hr E, walk as needed REST Walk 5min E; 1hr E, walk as needed REST 1hr30 E, walk as needed 2hr L, walk as needed
16 Nov REST Walk 5min E; 1hr E, walk as needed REST Walk 5min E; 1hr E, walk as needed REST 1hr15 E, walk as needed 1hr30 E, walk as needed
23 Nov REST Walk 5min E; 35min rec, walk as needed REST 10min rec; 5km TT, walk as needed  REST 1hr E, walk as needed 1hr E, walk as needed
30 Nov REST            

 

 

DECEMBER 2015:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Dec   Walk 5min E; run 30min E, walk as needed REST  Walk 5min E; run 30min E, walk as needed  REST   32k or Marathon REST
7 Dec REST REST REST REST REST REST REST
14 Dec REST REST REST REST REST REST REST
21 Dec REST 20min E, walk as needed REST 25min E, walk as needed Merry Christmas 20min E, walk as needed 40min E, walk as needed
28 Dec REST 30min E, walk as needed REST Old Years 10k      

 

 

Training