BREAKING NEWS

Comrades Training Plans

Finishers Programme Oct - Dec 2022

Comrades 2023 Finishers Programme by Lindsey Parry – Official coach of the Comrades Marathon Association:

The finishers programme is a unique programme and offering for runners who have literally taken up running so that they can finish the Comrades in 2023. For that reason, the programme starts at a very basic level and builds up to a later qualifier than the other plans in 2023.

Our goals for 2023 are 3-fold: 1) to build you up, injury free and health work 2) Make you confident that you too can be a runner 3) to finish a half marathon or 2 in 2022.

In building this plan I have considered the finisher stats kindly provided to me by The Comrades Marathon Association to plan the programmes as follows:

66.9% of H Batch starters (sub 4hr50 Marathon) finish under the official 12hr finish time, while 84.4% of G Batch (Sub 4:40 Marathon) starters receive a Finishers Medal. The degree of difficulty increases because G Batchers take on average 5:15 to cross the start line and H batchers take 5:35 – these are to date the highest finisher % from these 2 groups.

From these stats, a sub 4:50 qualifier does not guarantee a finish. Meticulous preparation and pacing on race day are key. What is of great importance is that the majority did finish and so it IS POSSIBLE.

You are at greater risk of not finishing if qualifying was:
• Achieved at Sea Level (4:45)
• Achieved on a downhill course (4:45)
• Achieved in temperatures lower than 19 degrees Celsius (4:45)
• You do not follow a very strict, conservative race plan (4:45)
• It is compounded by combing 2 or more of these factors (4:40)
(In brackets, I have put down what I believe to be more appropriate times in these conditions)

The programme for the rest of 2022 will be based around developing consistency as this will be the most crucial factor in determining your 2023 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.

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?

• Anyone who wants to start running

If you are an experienced runner, but your Half Marathon time is slower than 2:15 or you have completed Comrades, you can follow the Bronze programme. It is however important to follow the pacing guidelines in this programme. 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.

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 4:50 marathon before Comrades. However, we will not look to finish a Marathon this year and attempt to qualify in early 2023 once you have a little more training in the bag.

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.

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): 6:56-7:25/km
Long (L): 7:00-7:41/km
Recovery (rec): 7:30-8:05/km

These paces area guide for someone who is training for a 4hr30 Marathon, aim to run at or around these paces taking note of how easily you recover.

Contact me:
Coach.parry@gmail.com
@LindseyParryZA
@AskCoachParry
www.facebook/ComradesCoach

Enjoy the training!

Click HERE to download the training plan

 

October 2022:


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

26 Sep

REST

Walk5min E; Jog 1min, walk 4min x 4

REST

Walk5min E; Jog 1min, walk 4min x 4

REST

Walk5min E; Jog 1min, walk 4min x 4

Walk5min E; Jog 2min, walk 3min x 5

3

REST

Walk5min E; Jog 2min, walk 3min x 4

REST

Walk5min E; Jog 2min, walk 3min x 4

REST

Walk5min E; Jog 2min, walk 3min x 4

Walk5min E; Jog 3min, walk 2min x 5

10

REST

Walk5min E; Jog 3min, walk 2min x 4

REST

Walk5min E; Jog 3min, walk 2min x 4

REST

Walk5min E; Jog 3min, walk 2min x 4

Walk5min E; Jog 4min, walk 1min x 5

17

REST

Walk5min E; Jog 5min walk 1min x 4

REST

Walk5min E; Jog 5min walk 1min x 4

REST

Walk5min E; Jog 5min walk 1min x 4

Walk5min E; Jog 5min, walk 1min x 5

24

REST

Walk5min E; Jog 5min walk 1min x 5

REST

Walk5min E; Jog 5min walk 1min x 5

REST

Walk5min E; Jog 5min walk 1min x 5

Walk5min E; Jog 5min, walk 1min x 6

31

REST






 

November 2022:


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1


Walk5min E; Jog 5min walk 1min x 6

REST

Walk5min E; Jog 5min walk 1min x 6

REST

Walk5min E; Jog 5min walk 1min x 6

Walk5min E; Jog 9min walk 1min x 3

7

REST

Walk5min E; 30min E, walk as needed

REST

10minrec; 5km TT, walk as needed, 5min cool down

REST

Walk5min E; Jog 5min walk 1min x 7

Walk5min E; Jog 9min walk 1min x 4

14

REST

Walk5min E; 35min E, walk as needed

REST

Walk5min E; 35min E, walk as needed

REST

Walk5min E; Jog 5min walk 1min x 8

Walk5min E; Jog 9min walk 1min x 5

21

REST

Walk5min E; 40min E, walk as needed

REST

Walk5min E; 40min E, walk as needed


Walk5min E; Jog 5min walk 1min x 9

Walk5min E; Jog 9min walk 1min x 6

28

REST

Walk5min E; 45min E, walk as needed

REST




 

December 2022:


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1




Walk5min E; 45min E, walk as needed

REST

Walk5min; 50min E, walk as needed

1hr10E, walk as needed

5

REST

Walk5min E; 35min E, walk as needed

REST

10minrec; 5km TT, 5min cool down

REST

Walk5min; 1hr E, walk as needed

1hr20E, walk as needed

12

REST

Walk5min E; 50min E, walk as needed

REST

Walk5min E; 50min E, walk as needed

REST

1hr10E, walk as needed

1hr30E, walk as needed

19

REST

Walk5min E; 55min E, walk as needed

REST

Walk5min E; 55min E, walk as needed

REST

Walk5min E; 15min E

Christmas Day

26

Boxing Day

Walk5min E; 1hr E, walk as needed

REST

Walk5min E; 1hr E, walk as needed

REST

1hr20E, walk as needed

New Year’s Day
Bronze Medal Programme Oct - Dec 2022

Comrades 2023 Bronze Medal Programme by Lindsey Parry – Official coach of the Comrades Marathon Association:

This year we will be doing things just a little bit differently, the changes in the programme are due to us having 8 months to prep for 2023. The major change will be doing our Qualifier in late Feb/early March to allow for full recovery from 2022 and preparing well for 2023.

Our goals for 2022 are 3-fold: 1) to continue to improve your consistency and capacity to do work 2) Make you a stronger and faster runner 3) to qualify with a sub 4:25 Marathon.

On the way to achieving the sub 4:25 Marathon we will look to break the following times:
5km: 27:00
8km: 44:45
10km: 56:15
15km: 1:27:15
21.1km: 2:05:30
20 Miles/32km: 3:17:30

In putting this plan together, I have also considered the 2022 stats, kindly provided to me by The Comrades Marathon Association as follows:

24% of E (Green Number) Batch Starters finish the race under 11:00 hours, while 42.2% of F (sub 4:20) Batch starters receive a Bill Rowan Medal. The degree of difficulty increases because E Batchers take on average 3:35 to cross the start line and F batchers take 4:20.

Training for a Bronze and getting a Sub 4:25 Marathon are therefore no Guarantee for achieving a bronze finish. Based on my experience and discussions with runners who were not successful, this year and in past years, I have come up with a few possible reasons for this.

Your Bronze is at risk if your Sub 4:25 was:
• Achieved at Sea Level (4:17)
• Achieved on a downhill course (4:17)
• Achieved in temperatures lower than 19 degrees Celsius (4:20)
• You do not follow a very strict, conservative race plan (4:20)
• It is compounded by combing 2 or more of these factors (4:12)
(In brackets, I have put down what I believe to be more appropriate times in these conditions)

Who should follow this programme?

• Comrades finishers who have run sub 11hrs
• Comrades Novices who can run a half Marathon in sub 2hr10
• Comrades Novices who have come close to/or have broken 4hrs30 for a Marathon

If you do not fall into these categories, then read through the introduction to the other programme options to select the appropriate programme. DO NOT follow this programme 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 programmes 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 training.

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.

If you did not run Comrades and have been training consistently for several weeks already, you can adapt this programme to focus on races in October and November.

For the dates of races in your area you can go to www.runnersguide.co.za for a full fixture list.

In closing, the down run offers a unique challenge in terms of the eccentric load (Pounding). It is therefore highly recommended that you start following a strength programme now to ensure your legs are very strong come June 2023.

Training Paces:

Easy (E): 6:20-6:45/km
Long (L): 6:25-7:00/km
Recovery (rec): 6:50-7:20/km
Hills: 5:25-5:30/km
800m:
RP: 6:23/km

These paces area guide for someone who is training for a 4hr25 Marathon, aim to run at or around these paces taking note of how easily you recover.

Contact me:
Coach.parry@gmail.com
@LindseyParryZA
@AskCoachParry
www.facebook/ComradesCoach

Enjoy the training!

Click HERE to download the training plan


October 2022:


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

26 Sep

REST

Walk5min E; 30min E

REST

Walk5min E; 40min E

REST

Walk5min E; 50min E

Walk5min E; 40min E

3

REST

Walk5min E; 35min E

REST

Walk5min E; 45min E

REST

Walk5min E; 1hr E

Walk5min E; 45min E

10

REST

Walk5min E; 45min E

REST

Walk5min E; 40min E

REST

Walk5min E; 1hr10 E

Walk5min E; 50min E

17

REST

Walk5min E; 50min E

REST

Walk5min E; 50min E

REST

Walk5min E; 1hr20 E

Walk5min E; 1hr E

24

REST

Walk5min E; 50min E

REST

Walk5min E; 55min E

REST

1hr30L with 1min walk every 3-5km

1hrE walk as needed on hills

31

REST






 

November 2022:


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1


Walk5min E; 45min rec

REST

Walk5min E; 45min rec

REST

1hr15E with 1min walk every 3-5km

Walk5min E; 1hr E

7

REST

Walk5min E; 55min E

REST

Walk5min E; 1hr E

REST

1hr40L with 1min walk every 3-5km

1hr20E walk as needed on hills

14

REST

Walk5min E; 1hr E

REST

Walk5min E; 1hr E

REST

2hrL with 1min walk every 3-5km

1hr30L walk as needed on hills

21

REST

Walk5min E; 1hr E

REST

Walk5min E; 1hr E

REST

2hr20L with 1min walk every 3-5km

1hr30L walk as needed on hills

28

REST

Walk5min E; 40min rec

REST




 

December 2022:


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1




Walk5min E; 40min rec

REST

10minE; Parkrun or TT; 5min E

45minrec

5

REST

10minE; 4x2min hills; 10min E

REST

1hrE

REST

2hr40L with 1min walk every 3-5km

1hr30L walk as needed on hills

12

REST

10minE; 5x2min hills; 10min E

REST

1hrE

REST

3hrL with 1min walk every 3-5km

1hr30L walk as needed on hills

19

REST

10minE; 6x2min hills; 10min E

REST

1hrE run

REST

2hr20L with 1min walk every 3-5km

Christmas Day

26

Boxing Day

45minrec

REST

45minrec

REST

1hr15E walk as needed on hills

New Year’s Day
Robert Mtshali Medal Programme Oct - Dec 2022

Comrades 2023 Robert Mtshali Program by Lindsey Parry – Official coach of the Comrades Marathon Association:

This year we will be doing things just a little bit differently, the changes in the programme are due to us having 8 months to prep for 2023. The major change will be doing our Qualifier in late Feb/early March to allow for full recovery from 2022 and preparing well for 2023.

Our goals for 2023 are 3-fold: 1) to continue to improve your consistency and capacity to do work 2) Make you a stronger and faster runner 3) to qualify with a sub 3:30 Marathon.

On the way to achieving the sub 4:00 Marathon we will look to break the following times:
5km: 25:15
8km: 41:20
10km: 52:25
15km: 1:20:45
21.1km: 1:56:00

In putting this plan together, I have also considered the 2022 stats, kindly provided to me by The Comrades Marathon Association as follows:

32.5% of D (sub 4hrs) Batch Starters finish the race under 10:00 hours. The degree of difficulty increases because D Batchers take on average 2:26.

Therefor training for a Robert Mtshali and getting a Sub 4:00 Marathon are by no means a Guarantee for achieving a RM finish. Based on my experience and discussions with runners who were not successful, this year and in past years, I have produced a few possible reasons for this.

Your Bill Rowan is at risk if your Sub 4:00 is borderline and:
• Achieved at Sea Level (3:53)
• Achieved on a downhill course (3:55)
• Achieved in temperatures lower than 19 degrees Celsius (3:57)
• You do not follow a strict, conservative race plan (3:53)
• It is compounded by combing two or more of these factors (3:50)
(In brackets, I have put down what I believe to be more appropriate times in these conditions)

Who should follow this programme?

• Comrades finishers who have run sub 10hr30
• Comrades Novices who can run a half Marathon in sub 2hr
• Comrades Novices who have come close to/or have broken 4hr10 for a Marathon

If you do not fall into these categories, then read the introduction to the other programme options to select the appropriate programme. DO NOT follow this programme 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 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 training.

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.

If you did not run Comrades and have been training consistently for several weeks already, you can adapt this programme to focus on races in October and November.

For the dates of races in your area you can go to www.runnersguide.co.za for a full fixture list.

In closing, the down run offers a unique challenge in terms of the eccentric load (Pounding). It is therefore highly recommended that you start following a strength programme now to ensure your legs are strong come June 20123.

Training Paces:

Easy (E): 5:40-6:15/km
Long (L): 5:45-6:30/km
Recovery (rec): 6:20-6:45/km
Hills: 5:06-5:13/km
800m: 4:30-4:45/km
400m: 4:15-4:30/km
RP: 5:41/km

These paces are a 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:
Coach.parry@gmail.com
@LindseyParryZA
@AskCoachParry
www.facebook/ComradesCoach

Enjoy the training!

Click HERE to download the training plan

 

October 2022:


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

26 Sep

REST

30minE

REST

40minE

REST

45minE

30minE

3

REST

45minE

REST

40minE

REST

1hrE

45minE

10

REST

50minE

REST

40minE

REST

1hr15E

50minE

17

REST

1hrE

REST

50minE

REST

1hr30L

1hrE

24

REST

45minE

REST

30minE

REST

1hrE

45minE

31

REST






 

November 2022:



Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1


45minE

REST

1hrE

REST

1hr30L

1hrE

7

REST

1hrE run

REST

1hr15E

REST

1hr45L

1hr15E

14

REST

15minE; 4x2min hill repeats; 10min E

REST

1hr15E

REST

2hr L

1hr15 E

21

REST

15minE; 5x2min hill repeats; 10min E

REST

1hr15E

REST

2hr L

1hr15E

28

REST

1hrE run

REST




 

December 2022:



Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1




15minE run; 8km TT; 10min E run

REST

90minL run

45mine run

5

REST

15minE; 6x2min hill repeats; 10min E

REST

1hr30L

REST

2hrL run

1hr15E run

12

REST

15minE; 7x2min hill repeats; 10min E

REST

1hr30L

REST

2hrL run

1hr15E run

19

REST

15minE; 8x2min hill repeats; 10min E

REST

1hr30L

REST

2hrL

Christmas Day

26

Boxing Day

40min E

REST

1hr E

REST

1hr E (old years 10km if there is one)

New Year’s Day
Bill Rowan Medal Programme Oct - Dec 2022

Comrades 2023 Bill Rowan Program by Lindsey Parry – Official coach of the Comrades Marathon Association:

This year we will be doing things just a little bit differently, the changes in the programme are due to us having 8 months to prep for 2023. The major change will be doing our Qualifier in late Feb/early March to allow for full recovery from 2022 and preparing well for 2023.

Our goals for 2023 are 3-fold: 1) to continue to improve your consistency and capacity to do work 2) Make you a stronger and faster runner 3) to qualify with a sub 3:30 Marathon.

On the way to achieving the sub 3:30 Marathon we will look to break the following times:
5km: 21:30
8km: 35:35
10km: 44:30
15km: 1:09:00
21.1km: 1:39:00
20 Miles/32km: 2:36:30

In putting this plan together, I have also considered the 2022 stats, kindly provided to me by The Comrades Marathon Association as follows:

64.3% of B Batch Starters finish the race under 9:00 with 5.5% of these achieving Silver. 26.9% of C Batch starters receive a Bill Rowan Medal.

Therefor training for a Bill Rowan and getting a Sub 3:30 Marathon are by no means a Guarantee for achieving a BR finish. Based on my experience and discussions with runners who were not successful, this year and in past years, I have come up with a few possible reasons for this.

Your Bill Rowan is at risk if your Sub 3:30 is borderline and:
• Achieved at Sea Level (3:23)
• Achieved on a downhill course (3:23)
• Achieved in temperatures lower than 19 degrees Celsius (3:25)
• You do not follow a very strict, conservative race plan (3:25)
• It is compounded by combing 2 or more of these factors (3:20)
(In brackets, I have put down what I believe to be more appropriate times in these conditions)

Who should follow this programme?

• Comrades finishers who have run sub 9hrs30
• Comrades Novices who can run a half Marathon in sub 1hr45
• Comrades Novices who have come close to/or have broken 3hrs40 for a Marathon

If you do not fall into these categories, then read through the introduction to the other programme options to select the appropriate programme. DO NOT follow this programme 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 training.

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.

If you did not run Comrades and have been training consistently for several weeks already, you can adapt this programme to focus on races in October and November.

For the dates of races in your area you can go to www.runnersguide.co.za for a full fixture list.

In closing, the down run offers a unique challenge in terms of the eccentric load (Pounding). It is therefore highly recommended that you start following a strength programme now to ensure your legs are very strong come 10 June 20123.

Training Paces:

Easy (E): 5:00-5:30/km
Long (L): 5:05-5:50/km
Recovery (rec): 5:40-6:05/km
2min Hills: 4:25-4:30/km
1min Hills: 4:09-4:15/km
400m: 1:32-1:36/km
RP: 5:55/km

These paces are a 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:
Coach.parry@gmail.com
@LindseyParryZA
@AskCoachParry
www.facebook/ComradesCoach

Enjoy the training!

Click HERE to download the training plan

 

October 2022:


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

26 Sep

REST

30minE

40minE

45minE

REST

45minE

30minE

3

REST

45minE

40minE

50minE

REST

1hrE

45minE

10

REST

50minE

40minE

1hrE

REST

1hr15E

50minE

17

REST

1hrE

50minE

1hrE

REST

1hr30L

1hrE

24

REST

45minE

30minE

45minE

REST

1hrE

45minE

31

REST






 

November 2022:


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1


45minE

1hrE

45minE

REST

1hr30L

1hrE

7

REST

1hrE run

1hr15E

1hrE

REST

1hr45L

1hr15E

14

REST

15minE; 4x2min hill repeats; 10min E

1hr15E

1hrE

REST

2hr L

1hr15 E

21

REST

15minE; 5x2min hill repeats; 10min E

1hr15E

1hrE

REST

2hr L

1hr15E

28

REST

1hrE run

45minE run




 

December 2022:


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1




15minE run; 8km TT; 10min E run

REST

90minL run

45mine run

5

REST

15minE; 6x2min hill repeats; 10min E

1hr30L

1hrE

REST

2hrL run

1hr15E run

12

REST

15minE; 7x2min hill repeats; 10min E

1hr30L

1hrE

REST

2hrL run

1hr15E run

19

REST

15minE; 8x2min hill repeats; 10min E

1hr30L

1hrE

REST

2hrL

Christmas Day

26

Boxing Day

40min E

1hr E

40min E

REST

1hr E (old years 10km if there is one)

New Year’s Day
Silver Medal Programme Oct - Dec 2022

Comrades 2023 Silver and Isaval Roche-Kelly Medal Programme by Lindsey Parry – Official coach of the Comrades Marathon Association:

This year we will be doing things just a little bit differently, the changes in the programme are due to us having 8 months to prep for 2023. The major change will be doing our Qualifier in late Feb/early March to allow for full recovery from 2022 and preparing well for 2023.

Our goals for 2022 are 3-fold: 1) to continue to improve your consistency and capacity to do work 2) Make you a stronger and faster runner 3) to qualify with a sub-3-hour Marathon.

On the way to achieving the sub 3 hour we will look to break the following times:
5km: 18:25
8km: 30:15
10km: 38:00
15km: 59:00
21.1km: 1:25:00
20 Miles/32km: 2:14:00

In putting this plan together, I have also considered the 2022 stats, kindly provided to me by The Comrades Marathon Association as follows:

40.7% of A Batch Starters finish the race under 7:30, while 5.5% of B batch starters finish under 7:30.

Training for a sub 7:30 and getting an A seed are by no means a Guarantee for achieving a sub 7:30 finish. Based on my experience and discussions with runners who were not successful, this year and in past years, I have come up with a few possible reasons for this.

Your Silver is at risk if your Sub 3 is borderline and:
• Achieved at Sea Level (2:54)
• Achieved on a downhill course (2:54)
• Achieved in temperatures lower than 19 degrees Celsius (2:57)
• You do not follow a very strict, conservative race plan (2:55)
• It is compounded by combing 2 or more of these factors (2:50)
(In brackets, I have put down what I believe to be more appropriate times in these conditions)

Who should follow the silver programme?

• Comrades finishers who have run sub 8hrs
• Comrades Novices who can run a half Marathon in sub 90min
• Comrades Novices who have come close to/or have broken 3hrs for a Marathon

If you do not fall into these categories, then read through the introduction to the other programme options to select the appropriate programme. DO NOT follow this programme 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 day’s training.

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.
For the dates of races in your area you can go to www.runnersguide.co.za for a full fixture list.

In closing, the down run offers a unique challenge in terms of the eccentric load (Pounding). It is therefore highly recommended that you start following a strength programme now to ensure your legs are very strong come 10 June 2023.

Training Paces:

Easy (E): 4:25-5:00/km
Long (L): 4:30-5:10/km
Recovery (rec): 5:00-5:25/km
Hills: 3:48-3:56/km
1minhills/1km: 3:33-3:41/km
400m: 80-82sec
RP: 4:15/km

These paces are a guide for someone who is training for a 3hr Marathon, aim to run at or around these paces taking note of how easily you recover.

Contact me:
Coach.parry@gmail.com
@LindseyParryZA
@AskCoachParry
www.facebook/ComradesCoach

Enjoy the training!

Click HERE to download the training plan

 

October 2022:


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

26 Sep

REST

30minE

40minE

50minE

REST

1hrE

45minE

3

45minrec

45minE

50minE

45minE

REST

1hr10E

45minE

10

45minrec

50minE

1hrE

50minE

REST

1hr20E

50minE

17

45minrec

1hrE

1hrE

1hrE

REST

1hr30L

1hrE

24

REST

45minE

50minE

45minE

REST

1hrE

45minE

31

45minrec






 

November 2022:


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1


1hrE

1hrE

1hrE

REST

1hr30L

1hrE

7

45minrec

1hrE run

1hr15E

1hrE

REST

1hr45L

1hr15E

14

45minrec

15minE; 6x2min hill repeats; 10min E

1hr20E

1hr05E

REST

2hr L

1hr15 E

21

45minrec

15minE; 7x2min hill repeats; 10min E

1hr25E

1hr10E

REST

2hr L

1hr15E

28

REST

1hrE run

45minE run




 

December 2022:


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1




15minE run; 8km TT; 10min E run

REST

90minL

45minE

5

45min rec

15minE; 8x2min hill repeats; 10min E

1hr30L

1hr15E

REST

2hrL

1hr15E

12

45min rec

15minE; 9x2min hill repeats; 10min E

1hr30L

1hr15E

REST

2hrL

1hr15E

19

45min rec

15minE; 10x2min hill repeats; 10min E

1hr30L

1hr15E

REST

2hrL

Christmas Day

26

Boxing Day

40min E

1hr E

40min E

REST

1hr E (old years 10km if there is one)

New Year’s Day