COMRADES 2015 SILVER MEDAL PROGRAMME - JULY - DECEMBER 2014
by LINDSEY PARRY
Official coach of the Comrades Marathon Association
It is only 11 months until the 2015 UP Comrades Marathon. The UP RUN is known for The Big Five Hills: Kowies 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 and many other unnamed hills, in short the UP Run is an enormous challenge. It is important to prepare physically for the challenge and in so doing also prepare for the psychological challenge of running 87 odd kilometers from Durban to Pietermaritzburg.
The short term focus will be on laying a solid foundation so that we can work on your speed and marathon time in the last quarter of the year. This will also get you ready for the large training volumes that are needed to run a great Comrades in 2015.
If this is your first attempt at Comrades but you are a regular runner and can do a Half Marathon in 1hr25min then this is the place for you to start. If you are not a regular runner and have not run a half marathon before or are slower than 1h25min then you will be better served by the Bill
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 particular route. It is easier to maintain discipline and run EASY (E) on EASY days. The aim is to be able to run close to a sub 3:00 marathon before Comrades.
As the programme progresses you may be tempted to skip the rest day on a Monday or Friday. You need to monitor your recovery: If you are in good shape, feel rested and ready for each workout then you can do the additional set. If however you are always feeling tired and struggling through workouts you need to keep that as a rest day. This is crucial; it is during recovery that we improve and get stronger, in the absence of recovery we get sick and injured.
Also note that 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. Or if you prefer long runs on a Sunday you can swap Saturday and Sunday.
Training Paces for 3:00 marathon:
Recovery (Rec) :5:15-5:40
E (E) :4:30-5:10
Long Runs (LSD) :4:30-5:20
Hill Repeats (H) :500m in 1:50-2:00
8km Time Trial (TT) :30:15
Start at the slower end of the training paces and move towards the faster end as you progress through the coming months of training.
|30 June||30min E running||35min E running||30min E running||35min E running||REST||40min E running||30min E running|
|7 Jul||40min E running||50min E running||40min E running||50min E running||REST||1hr E running||40min E running|
|14 Jul||50min E running||1hr E running||50min E running||1hr E running||REST||1hr10 LSD running||50min E running|
|21 Jul||55min E running||1hr05 E running||55min E running||1hr05 E running||REST||1hr20 LSD running||55min E running|
|29 Jul||1hr E running||1hr05 E running||1hr E running||1hr10 E running|
|1 Aug||REST||1h30 LSD running||1hr05 E running|
|4 Aug||1hr recovery run||20min easy; 20min Firm; 10min easy||1hr15 easy running||20min easy; 20min Firm; 10min easy||REST||1hr30 easy running||1hr40 easy running|
|11 Aug||1hr recovery run||20min E; 10min Tempo; 10min E||1hr10 E running||1hr15 E running||REST||1h40 LSD running||1hr10 E running|
|18 Aug||40min recovery run||20min E; 5km TT : Flat out; 10min E||1hr E running||50min E running||REST||1h20 LSD running||45min E running|
|25 Aug||1hr recovery run||15min E; 7x2min hills; 10min E||1hr30 E running||1hr15 E running||REST||2hrs LSD running||1hr20 E running|
|1 Sep||1hr10 rec running||15min E; 9x2min hills; 10min E||1hr40 E running||1hr20 E running||REST||2hrs LSD running||1hr30 E running|
|8 Sep||1hr10 rec running||15min E; 12x2min hills; 10min E||1hr50 E running||1hr20 E running||REST||2hrs15 LSD running||1hr30 E running|
|15 Sep||45min rec running||TT – 8km: Flat out||1hr15 E running||1hr E running||REST||1hr30 LSD running||1hr E running|
|22 Sep||1hr15 rec running||15min E; 8x1km with 1min rec; 10min E||2hr E running||1hr20 E running||REST||2hrs30 LSD running||1hr30 E running|
|29 Sep||1hr15 rec running||15min E; 9x1km with 1min rec; 10min E|
|1 Oct||2hrs E running||1hr20 E running||REST||2hrs45 E running||1hr30 E running|
|6 Oct||1hr15 rec running||15min E; 10x1km with 1min rec; 10min E||2hrs E running||1hr20 E running||REST||3hrs E running||1hr30 E running|
|13 Oct||45min rec running||TT – 8km: Flat out||1hr15 E running||1hr E running||REST||2hrs E running||1hr E running|
|20 Oct||1hr15 rec running||15min E; 10x1km with 3min rec; 10min E||2hrs E running||1hr20 E running||REST||2hrs30 E running||1hr30 E running|
|28 Oct||1hr15 rec running||15min E; 10x1km with 3min rec; 10min E||2hrs E running||1hr20 E running||REST|
*Do not run race on both days, run 1 hr easy on the day you don't race.
|1 Nov||3hrs30 E running||1hr30 E running|
|3 Nov||1hr15 rec running||15min E; 10x1km with 3min rec; 10min E||2hrs E running||1hr20 E running||REST||2hrs30 E running||1hr30 E running|
|10 Nov||45min rec running||TT – 8km: Flat out||1hr30 E||1hr E running||REST||2hrs E running||1hr30 E running|
|17 Nov||1hr15 rec running||15min E; 15x400m with 90sec rec;10min E||1hr E||50min E running||REST||1hr E running||1hr E running|
|24 Nov||30min E running||10min E; 10x200m with 200m rec;5min E||20min E||15min E running||
15min E running with 5x30sec pick ups
OR15min E running with 5x30sec pick ups
|15 Dec||20min E Running||REST||30min E Running||40min E Running||REST||1hr E Running||30min E Running|
|22 Dec||45min E running||30min E Running||50min E Running||Merry Christmas!!||REST||1hrs30 E running||45min E Running|
|29 Dec||1hr rec Running||45min E Running||Old Years 10km||1hr15 E Running||REST||1hrs30 E running||1hr E Running|