COMRADES 2014 SILVER MEDAL PROGRAMME - JULY - DECEMBER 2013
by LINDSEY PARRY
Official coach of the Comrades Marathon Association
Welcome to the beginning of training for the 2014 Comrades Marathon. The focus for the rest of this year will be on building you up to running consistently and regularly. For those of you who completed the 2012 down run you have experienced firsthand how brutal Fields hill is so supplement your training with gym training if possible. NOVICES (yes you are a novice if you have only done an UP so far), take this as your first warning: The down run is very painful. Gym will help to overcome this pain. If you are a very good runner who is moving up in distance, gym work and cross training is highly recommended to minimize the impact of the increased training load.
If this is your second attempt at the Comrades and you have completed the race in less than 8 hours or 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 1hr25min then rather start on the Bill Rowan program.
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 easy the days. The aim is to be capable of running a sub 3:00 marathon before Comrades. However if you do not achieve that this year, we will not attempt to do so in 2014 as this will take too much out of your valuable training time.
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. But ensure there is at least 1 day easy between intensity sessions. If TT is on a Wed you should do you intensity on Mon, Fri or Saturday.
Even though it is a down run there are plenty of hills to run up and since this is most people’s weakness we will be preparing you with some hill sessions. Repeats are to be done at 5km race pace (not a full blown sprint) with a gentle recovery down the hill.
You may find that there are no marathons in your area that fall nicely into the programme that I have prepared. If this is the case, you can contact me through the Coaches Forum on the Comrades Website and we can discuss how to adjust your programme.
For the dates of races in your area you can go to www.runnersguide.co.za for a full fixture list.
Enjoy the training!
|1 Jul||20min easy running||25min easy running||30min easy running||25min easy running||REST||45min easy running||1hr easy running|
|8 Jul||1hr recovery run||1hr easy running||1hr easy running||1hr easy running||REST||1hr easy running||1hr10 easy running|
|15 Jul||1hr recovery run||1hr easy running||1hr05 easy running||1hr easy running||REST||1hr10 easy running||1hr20 easy running|
|22 Jul||40min recovery run||20min easy; 10min Firm; 10min easy||45min easy running||20min easy; 10min Firm; 10min easy||REST||1hr easy running||1hr easy running|
|29 Jul||1hr recovery run||20min easy; 15min Firm; 10min easy||1hr10 easy running|
|1 Aug||20min easy; 5km TT; 10min easy||REST||1hr20 easy running||1hr30 easy running|
|5 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|
|12 Aug||1hr recovery run||20min easy; 8x400m with 200m rec; 10min easy||1hr20 easy running||TT - 5 -8km; Flat out||REST||1hr30 easy running||2hrs easy running|
|19 Aug||40min recovery run||20min easy; 4x1000m with 1min rest; 10min easy||1hr easy running||45 min easy running||REST||*1hr tempo running OR 10km Race||*1hr tempo running OR 10km Race|
|26 Aug||1hr recovery run||20min easy; 12x400m with 200m rec; 10min easy||1hr25 easy running||TT - 5-8km; Tempo||REST||1hr30 easy running|
*Do not race on both days, run 1hr easy on the day you don't race
|1 Sep||2hrs15 easy running|
|2 Sep||1hr recovery run||20min easy; 6x1000m with 1 min rest; 10min easy||1hr25 easy running||TT - 8km: Tempo||REST||1hr30 easy running||Run 1hr30 easy with 1 min walk every 5km|
|9 Sep||1hr recovery run||20min easy; 8x1000m with 1 min rest; 10min easy||1hr30 easy running||1hr easy running||REST||*21.1km race OR 1hr easy running||*21.1km race OR 1hr easy running|
|16 Sep||1hr recovery run||20min easy; 8x1000m with 1 min rest; 10min easy||1hr30 easy running||TT - 8km: Tempo||REST||2hrs easy running||2hrs30 easy running|
|23 Sep||45min recovery run||50 min easy running||1hr easy running||TT - 8km: Flat out||REST||1hr30 easy running||2hrs easy running|
|1hr recovery run|
*Do not run a half marathon on each day, select the day most convenient for you and do the OR option on the other.
|1 Oct||20min easy; 12x400m with 200m rec; 10min easy||1hr30 easy running||45min easy running||REST||*Race a Half Marathon||*Race a Half Marathon|
|7 Oct||1hr recovery run||20min easy; 8x1000m with 1 min rest; 10min easy||1hr30 easy running||TT - 8km: Tempo||REST||2hrs easy running||3hrs easy running|
|14 Oct||1hr recovery run||20min easy; 8x1000m with 1 min rest; 10min easy||1hr30 easy running||TT - 8km: Tempo||REST||2hrs easy running||3hrs easy running|
|21 Oct||45min recovery run||50min easy running||1hr easy running||TT - 8km: Flat Out||REST||1hrs30 easy running||2hrs easy running|
|28 Oct||1hr recovery run||20min easy; 12x400m with 200m rec; 10min easy||1hr easy running||50min easy running|
*Do not run race on both days, run 1 hr easy on the day you don't race.
|1 Nov||REST||*Race a Half Marathon||*Race a Half Marathon|
|4 Nov||REST||20min easy; 20x400m with 200m rec; 10min easy||1hr30 easy running||TT - 8km: Tempo||REST||2hrs easy running||2hrs30 easy running|
|11 Nov||REST||20min easy; 20x400m with 200m rec; 10min easy||1hr30 easy running||TT - 8km: Tempo||REST||2hrs easy running||3hrs easy running|
|18 Nov||REST||20min easy; 10x400m with 200m rec; 10min easy||50min easy running||TT - 8km: Flat out||REST||1hr easy running||2hrs easy running|
|25 Nov||REST||20min easy; 10x400m with 200m rec; 10min easy||1hr30 easy running||TT - 5km: Threshold||REST||1hr easy running|
|1 Dec||1hr easy running|
|2 Dec||REST||20min easy; 10x200m with 200m rec; 10min easy||30min easy running||15min with 5x30sec Race pace efforts||REST||*Marathon or 15min easy||*Marathon OR REST|
|23 Dec||20min easy running||25min easy running||
|25min easy running||REST||45min easy running||1hr easy running|
|30 Dec||1hr recovery run||Old Year's Eve 10km|
*Do not race on both days