Training

2nd screen

Comrades 2019 Finishers Program by Lindsey Parry – Official coach of the Comrades Marathon Association:

To Ask Questions sign up to:

@AskCoachParry, @LindseyParryZA, www.facebook.com/Comradescoach and www.coachparry.com

 

The 2019 Comrades Marathon UP RUN will soon be upon us. The UP RUN is known for The Big Five Hills: Cowies 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, however it’s the unnamed hills that get you down and creep into your mind. In summary: The UP Run is an enormous challenge.

It is important to prepare physically for the challenge, and equally important to prepare mentally for the challenge of running 87 odd kilometers from Durban to Pietermaritzburg.

The focus this year is to run consistently and regularly. Some running must be done in the winter to lay a platform for spring and summer. If you completed the 2018 down run or are a regular runner with a 21km PB of 2:20 or faster, this programme will be too easy for you, so add 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 improving your half marathon time in November, your Marathon time in January and we focus on Comrades from March/April.

If you are a true beginner to running, then this is where you start, with a very slow but consistent build up to race day on 9 June 2019.

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 route. It is easier to maintain discipline and run easy on easy days. The aim is to be able to run a sub 5:00 marathon before Comrades.

Because you will employ a run walk strategy for your Qualifier, Long run and Comrades we will use this strategy in training. Very important to note about using a run walk strategy is that the walk is not a Sunday stroll but fast walking with purpose. It is a change in focus on the muscles not a “rest”. DO NOT add extra running, it will however be massively beneficial if you add cross training or strength training to your schedule.

Note that training days are interchangeable, if your club does hill training on a different day or club long runs on a different day then you can change days around.

Training Paces for a 2:20 half marathon:

Recovery:                     8:00-8:15

Easy:                            7:20-7:40

Long Runs:                   7:20-8:00

Time Trials:

4km                              23:45

5km                              30:15

8km                              50:00

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

Please note that if you cannot run the Time Trial times this does not mean you are not capable of a 2hr20 half Marathon. These are guidelines so there is some room either side.

Enjoy the training!

Download the 2019 Finishers Plan: Download

 

July training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 July           Walk 5min easy; Jog 5min walk 1min x 4
2 July REST Walk 5min easy; Jog 5min walk 1min x 4 REST Walk 5min easy; Jog 3min walk 2min x 5 REST Walk 5min easy; Jog 9min walk 1min x 5 Walk 5min easy; Jog 5min walk 1min x 5
9 July REST Walk 5min easy; Jog 5min walk 1min x 5 REST Walk 5min easy; Jog 3min walk 2min x 6 REST Walk 5min easy; Jog 9min walk 1min x 6 Walk 5min easy; Jog 5min walk 1min x 6
16 July REST Walk 5min easy; Jog 5min walk 1min x 6 REST Walk 5min easy; Jog 3min walk 2min x 7 REST Walk 5min easy; Jog 9min walk 1min x 7 Walk 5min easy; Jog 5min walk 1min x 7
23 July REST Walk 5min easy; Jog 5min walk 1min x 5 REST Walk 5min easy; Jog 3min walk 2min x 5 Walk 5min easy; Jog 9min walk 1min x 5 Walk 5min easy; Jog 5min walk 1min x 6
30 July REST Walk 5min easy; Jog 6min walk 1min x 4          
August training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Aug REST Walk 5min easy; Jog 5min walk 2min x 7 REST Walk 5min easy; Jog 10min walk 1min x 6 Walk 5min easy; Jog 6min walk 1min x 4
6 Aug REST Walk 5min easy; Jog 7min walk 1min x 4 REST Walk 5min easy; Jog 6min walk 1min x 5 REST Walk 5min easy; Jog 12min walk 1min x 6 Walk 5min easy; Jog 7min walk 1min x 5
13 Aug REST Walk 5min easy; Jog 8min walk 1min x 5 REST Walk 5min easy; Jog 7min walk 1min x 5 REST Walk 5min easy; Jog 15min walk 1min x 4 Walk 5min easy; Jog 8min walk 1min x 6
20 Aug REST Walk 5min easy; Jog 7min walk 1min x 6 REST Walk 5min easy; Jog 6min walk 1min x 6 REST Walk 5min easy; Jog 15min walk 1min x 3 Walk 5min easy; Jog 7min walk 1min x 5
27 Aug REST Walk 5min easy; Jog 10min walk 1min x 3 REST Walk 5min easy; Jog 8min walk 1min x 5 REST
September training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Sep Walk 5min easy; Jog 20min walk 1min x 4 Walk 5min easy; Jog 10min walk 1min x 5
3 Sep REST Walk 5min easy; Jog 12min walk 1min x 4 REST Walk 5min easy; Jog 10min walk 1min x 4 REST Walk 5min easy; Jog 25min walk 1min x 4 Walk 5min easy; Jog 12min walk 1min x 4
10 Sep REST Walk 5min easy; Jog 14min walk 1min x 4 REST Walk 5min easy; Jog 12min walk 1min x 4 REST Walk 5min easy; Jog 30min walk 1min x 2 Walk 5min easy; Jog 15min walk 1min x 3
17 Sep REST Walk 5min easy; Jog 12min walk 1min x 3 REST 5km Time trial, do this to the best of your ability, walk if you need to. DO NOT go 100% effort REST Walk 5min easy; Jog 20min, walk 1min x 3 Walk 5min easy; Jog 15min walk 1min x 2
24 Sep REST Walk 5min easy; Jog 20min walk 1min x 2; Walk 5min REST Walk 5min easy; Jog 15min walk 1min x 2; Walk 5min REST Walk 5min easy; Jog 40min, walk 1min x 3 Walk 5min easy; Jog 20min walk 1min x 3
October training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Oct REST Walk 5min easy; 55min E run; Walk 5min REST Walk 5min easy; 45min E; Walk 5min REST Walk 5min easy; Jog 50min, walk 1min x 3 Walk 5min easy; Jog 20min walk 1min x 3
8 Oct REST Walk 5min easy; 1hr E run; Walk 5min REST Walk 5min easy; 50min E; Walk 5min REST Walk 5min easy; Jog 1hr walk 1min x 3 Walk 5min easy; Jog 20min walk 1min x 2
15 Oct REST Walk 5min easy; 45 E run; Walk 5min REST 5km Time trial, do this to the best of your ability, walk if you need to. REST Walk 5min easy; Jog 60min walk 1min x 2 Walk 5min easy; Jog 20min walk 1min x 3
22 Oct REST Walk 5min easy; 1hr10 E run; Walk 5min REST Walk 5min easy; 55min E; Walk 5min REST Walk 5min easy; 2hrs LSD walk as needed Walk 5min easy; Jog 20min walk 1min x 4
29 Oct REST Walk 5min easy; 1hr15 E run; Walk 5min REST REST
*Continue to walk as needed every 15-30min during your runs
November training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Nov Walk 5min easy; 1hr E; Walk 5min REST 30min E REST or 50-55km Long Run
5 Nov REST Walk 5min easy; 1hr20 E run; Walk 5min REST Walk 5min easy; 1hr E; Walk 5min REST 1hr E 2hrs L
12 Nov REST Walk 5min easy; 1hr E run; Walk 5min REST 5km Time trial, do this to the best of your ability, walk if you need to. REST 2hrs L 3hrs L
19 Nov REST Walk 5min easy; 45min E run; Walk 5min REST Walk 5min easy; Jog 20min; Walk 5min REST 21km Race Or REST

21km Race

Or REST
26 Nov REST REST REST REST REST
December training plan
 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Dec REST REST
3 Dec REST Walk 5min easy; 20min E run; Walk 5min REST Walk 5min easy; 20min E run; Walk 5min REST Walk 5min easy; 30min E, walk as needed Walk 5min easy; 20min E, walk as needed
10 Dec REST Walk 5min easy; 30min E run; Walk 5min REST Walk 5min easy; 30min E run; Walk 5min REST Walk 5min easy; 45min E, walk as needed Walk 5min easy; 40min E, walk as needed
17 Dec REST Walk 5min easy; 45min E run; Walk 5min REST Walk 5min easy; 45min E run; Walk 5min REST Walk 5min easy; 1hr30 L, walk as needed Walk 5min easy; 1hr E, walk as needed
24 Dec REST Merry Christmas Walk 5min easy; 1hr E run; Walk 5min Walk 5min easy; 1hr E run; Walk 5min REST Walk 5min easy; 2hr L, walk as needed Walk 5min easy; 1hr15 E, walk as needed
31 Dec REST            

*Continue to walk as needed every 15-30min during your runs

Training