Silver 2014

Silver Medal Programme 2014

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

 

Those that have followed the Silver programme before will notice there are a few significant changes. The biggest change is that the last opportunity for a fast Marathon is late in January or 1st week February. The logic here is that we want to do our biggest mileage in March and April but we run a marathon at the end of February which compromises this.

The second change is that while you are doing the biggest mileage, I am only putting in 1 high intensity session per week. Remember that running silver is not about running fast. It is about being consistent over 89km and that means we need some big runs, in April we peak at a minimum of 130km per week and as such you will not be in a position to do lots of hard running.

Finally when we taper I will push up the intensity so that we can maintain the very hard earned endurance while building speed and confidence in the closing weeks. It is however very important that you do not look at these sessions as pure speed work and run too fast as the legs get fresher. This will exponentially increase your risk of injury.

Good luck and see you on the road!

@LindseyParryZA

 

 

DECEMBER 2013:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
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
9 Dec REST REST REST REST REST REST REST
16 Dec REST REST REST REST REST REST REST
23 Dec 20min easy running 25min easy running

Merry Christmas

REST

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

 

  

JANUARY 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Jan     REST 45min easy REST 1hr30 easy 2hrs easy
6 Jan 1hr recovery run Easy 15min ; 7x2min hill repeats; 10min easy 1hr15 easy 15min easy; 5km TT; 10min easy REST 1hr30 easy 2hrs easy
13 Jan 1hr recovery run Easy 15min; 10x2min hill repeats; Easy 10min 1hr30 easy 15min easy; 8km TT; 10min easy REST 1hr45 easy 2hrs20 easy
20 Jan 1hr recovery run Easy 15min; 12x2min hill repeats; Easy 10min  1hr30 easy 15min easy; 8km TT; 10min easy REST 2hrs easy 2hrs40 easy
27 Jan 50min recovery run 40min easy 30min easy  20min easy  REST Last hard Marathon or 15min easy  

 Walk when needed on long runs

 

FEBRUARY 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 Feb             Last hard Marathon or REST
3 Feb REST REST REST Run 30min easy REST 45min easy 1hr easy
10 Feb 1hr recovery run 1hr easy 1hr10 easy 1hr easy REST 1hrs15 easy 1hr30 easy
17 Feb 1hr recovery run 1hr10 easy 1hr20 easy 15min easy; 5km TT; 10min easy REST 1hr30 easy 1hr45 easy
24 Feb 1hr recovery run 1hr20 easy 1hr30 easy 15min easy; 8km TT; 10min easy REST     

Walk when needed on long run

 

MARCH 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 March           1hr30 easy 2hrs easy
3 March 45min recovery 1hr easy 1hr easy 45min easy REST 1hr easy 1hr30 easy
10 March 1hr15 recovery 15min easy; 7x2min hill repeats; 15min easy 1hr45 easy 1hr15 easy REST 1hr45 easy 2hrs20 easy
17 March 1hr15 recovery 15min easy; 10x1000m with2min rest repeats; 10min easy 2hrs easy 1hr15 easy REST 2hrs easy 3hrs40 easy
24 March 1hr15 recovery 15min easy; 10x2min hill repeats; Easy 15 min 2hrs easy 1hr15 easy REST  2hrs easy 3hrs easy

31 March

45min recovery            

Walk when needed on long runs

 

APRIL 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 April   1hr easy 1hr easy 15min easy; 8km TT; 10min easy REST  1hr30 easy 2hrs easy
7 April 1hr15 recovery Easy 15min; 8x1k with 2min rest repeats; Easy 10min 2hrs easy 1hr15 easy REST 2hrs easy 3hrs easy
14 April 1hr15 recovery Easy 15min; 10x1k with 2min rest repeats; Easy 10min 2hrs easy 1hr15 easy REST 2hrs easy 4hrs easy
21 April 1hr15 recovery Easy 15min; 12x1k with 2min rest repeats; Easy 10min 2hrs easy 1hr15 easy REST REST or 60km Long Run REST or 60km Long Run
28 April REST 45min easy 1hr easy        

Walk when needed on long runs

 

MAY 2014:

  MONDAY TUESDAY WED THURSDAY FRIDAY SATURDAY SUNDAY
1 May       15min easy; 8km TT; 10min easy REST  1hr30 easy 2hrs easy
5 May 1hr easy Easy 15min; 12x1k with 2min rest repeats; Easy 10min 1hr30 easy 15min easy; 8km TT; 10min easy REST 2hrs easy 3hrs easy
12 May 1hr easy Easy 15min; 12x1k with 2min rest repeats; Easy 10 min 1hr15 easy 15min easy; 8km TT; 10min easy REST 1hr30 easy 2hrs easy
19 May 45min easy Easy 15min; 8x1k with 2min rest repeats; Easy 10min 1hr easy 20min easy; 5km TT; 20min easy REST 1hr easy 1hr easy
26 May 40min easy 40min easy 30min easy 20min easy   REST 15min easy  COMRADES

Continue to walk when necessary

 

Training