Terry’s Comrades Program

Thanks to Terry for putting together this program – aimed at achieving a Bill Rowan (Sub 9 hour) Comrades – well done.

Don Oliver has some tips on a Comrades training programme starting in January each year falling into 3 distinct phases:

  • Phase 1 : To qualify in a standard marathon (8 weeks)
  • Phase 2 : Hard training period of Ultra marathons (9 weeks)
  • Phase 3 : The wind down or taper to Race Day and the race itself (4 weeks)

Here are some race times for different distances:

Distance Time for Bronze Mins/km Time for Bill Rowan Mins/km
8km Time Trial 45mins 5,6 36mins 4,5
10km 56mins 5,6 45mins 4,5
15km 85mins 5,7 69mins 4,6
21kms 2hrs 03mins 5,8 1hr 43mins 4,6
32kms 3hrs 10mins 5,9 2hrs 33mins 4,8
42kms 4hrs 20mins 6,2 3hrs 31mins 5,0

Here is the program that Terry put together, broken up into the months leading up to 30 May 2010. On a Saturday, Sunday and occasional days during the week, if there is a race, or a RAC club run, then this has been inserted into the program on that day, giving you options on how to make up the session that day. Enjoy!

January 2010

In January, you should be looking to get comfortably into the program and building up the distance to get to marathon distance at the end of the month (note that you should not be racing this marathon).

.

Mon Tue Wed Thurs Fri Sat Sun
4 5 6 7 8 9 10
REST 20min moderate tempo 1hr easy 4x 2min hills – (60-70%- not all out) REST 1hr easy 2hrs30 easy
Bobbies 21/10km Kudu’s 15km
Sandton 28km
11 12 13 14 15 16 17
REST 15min easy; 3x3min intervals or 3x 600m (not all out) ;10min easy 1hr15 easy 1hr – Moderate Tempo (20 min) REST 1hr15 easy 2hrs45 easy
Dischem 21km
Wilds 26km
18 19 20 21 22 23 24
REST 1hr Moderate Tempo (25 min) 1hr30 easy 15min easy; 5x2min hills (80%);10min easy REST 1hr30 easy 3hrs easy
Kempton nite race 15km Bobbies 25km
Linden 23km / Northcliff 23km
25 26 27 28 29 30 31
REST 5 TT 1hr30 easy 1hr -Hard Tempo (25 min) REST 1hr45 easy 3hrs easy
Goerge Claasen 21
Ottosdale 21/42
J Crane 42km/ 21km
Melville 25km

February 2010

In February, you will want to focus on the qualifying marathon at the end of the month.

.

Mon Tue Wed Thurs Fri Sat Sun
1 2 3 4 5 6 7
REST 1hr Moderate Tempo (40 min) 1hr30 easy 15min easy; 4x3min intervals or 4x 800m ;10min easy REST 1hr45 easy 3hrs easy
Westgate Nite Race 15km McCarthy Toyota 21km
Sasolburg 42
Brooks Striders 32km/15km
Tara 28km
8 9 10 11 12 13 14
REST 15min easy; 6x2min hills;10min easy 1hr30 easy 1hr Hard Tempo (35 min) REST 1hr45 easy or rest Qualifier
Valentines Nite race Bronkhorstspruit 32km Pick n Pay 42/ 21
Bryanston 26km
15 16 17 18 19 20 21
REST 1hr Moderate Tempo (40 min) 1hr15 easy 15min easy; 5x3min intervals; or 5x 800m10min easy REST 1hr45 easy 1hr45 easy
Tuks 21km Pirates 21km
Wilds 26km
22 23 24 25 26 27 28
REST 15min easy; 7x2min hills;10min easy REST 5km TT REST Qualifier/ Rest / 1hr45min Qualifier/ REST / 1h45min
Deloitte 42/21km Township 42km/15km
Sandton 28km

March 2010

March is the month that you will be building up to an ultra marathon – take it easy – the real long race is at the end of May (Comrades)!!

.

Mon Tue Wed Thurs Fri Sat Sun
1 2 3 4 5 6 7
REST 1hr -Moderate tempo (15min) 1hr easy 1hr easy REST Qualifer /2hrs easy Qualifer /2hrs easy
JP Morgan Relay Akasia 3 in 1 42/21/10km Vaal 42,km21km
Edenvale 42/21
Tara 28km
8 9 10 11 12 13 14
REST 15min easy; 6x3min intervals or 6 x 800m ;10min easy 1hr15 easy 1hr – Moderate Tempo (40 min) REST 2hrs10 easy 3hrs45 easy
Sunrise Monster 32km Alberton 15km
The amazing Race 10/5 km
Melville 25km
15 16 17 18 19 20 21
REST 15min easy; 8x2min hills;10min easy 1hr30 easy 1hr Moderate Tempo (40 min) REST 4hrs -5hrs easy 3hrs easy/ Rest
Om die Dam 50km
Elandsvallei 42/21
stadium to stadium 15km
Bryanston 26km
22 23 24 25 26 27 28
REST 5 TT 1hr30 easy 1hr- Moderate Tempo (35 min) REST 2hrs10 easy 4hrs easy
Long Tom 56km (Sabie)
Denel 21km
Jhb city 42km CANCELLED
Linden 23km
29 30 31
REST 15min easy; 8x2min hills;10min easy 1hr30 easy

April 2010

In April, you will be doing your longest run (of 60 km). This should be run slower than your predicted race pace as the objective is to get your legs used to time on the road.

.

Mon Tue Wed Thurs Fri Sat Sun
1 2 3 4
1hr Moderate Tempo (40 min) REST 2hrs easy – or 56km 4hrs easy or rest
Easter 100 Two Oceans 56km/21km
Easter 100
Easter 100
5 6 7 8 9 10 11
REST 15min easy; 6x4min intervals or 6x 1000m;10min easy 1hr30 easy 1hr -Moderate Tempo (25 min) REST 2hrs 4hrs easy
Take Five Relay Slow Mag 42km/21
Northcliff 23km
12 13 14 15 16 17 18
REST 15min easy; 8x2min hills;10min easy 1hr 30 1hr- hard Tempo (15 min) 1hr easy/ rest REST Long run
Loskop 50km /21km Callies 32km
RAC Long run 60km – starts 5am
19 20 21 22 23 24 25
REST 1hr -Moderate Tempo (30 min) 1hr easy 5 TT REST 2hrs20 easy 4hrs easy
Jackie Gibson 42/21
London 42km
Sandton 28km
26 27 28 29 30
REST 15min easy; 8x2min hills;10min easy 1hr30 easy 1hr Moderate Tempo (40 min) REST
Tues 27th- Cradle of Humankind – 21/10km (Public Holiday)

May 2010

In May, it is all about tapering down for Comrades. Don’t overdo anything now as it is too late to ‘catch-up’ on miles lost.

.

Mon Tue Wed Thurs Fri Sat Sun
1 2
2hrs easy 3h30 easy
Wally Hayward 42/32/21 Sowetan big walk?
3 4 5 6 7 8 9
REST ROCKIES COMRADES TALK 19h00 Zoo Lake R40 15min easy; 6x4min intervals or 6x 1000m;10min easy 1hr 30 easy 1hr ModerateTempo (40 min) REST 1hr45 3hrs30 easy
Mini Mekler 25km Colgate 32km
Tara 28km (7h00)
10 11 12 13 14 15 16
REST 15min easy; 4x2min hills ( 60-70%) ;10min easy 1hr easy 1hr ModerateTempo (30 min) REST 1hr30 2hrs30 easy
Race for friendship 16km Striders 21km
Linden 23km (7h00)
17 18 19 20 21 22 23
REST REST 1hr easy 1hr Hard Tempo (20 min) REST 1hr easy 1hr30 VERY EASY
Quagga 15km
24 25 26 27 28 29 30
1hr easy or Rest 1hr easy 30min easy or rest 20min easy or Rest REST 15min EASY or Rest COMRADES
Brooklyn School – 11km

5 km Time Trial Route

6 Responses

  1. Bruce Fordyce Ultra Marathon

    Due to an unforseen circumstantial situation beyond our control and in the spirit of co-operation & a fair sense of judgement, Sunward Athletic Club have had to take the regrettable decision to call off the hosting of the Bruce Fordyce Ultra Marathon for 2010 due for Sunday 28th March 2010. We apologise the inconvenience caused as a result of this, we as a club have incurred certain preliminary losses as a result of the decision as well.

    Moving forward, at a meeting held earlier in the week we assure you that an undertaking by all stakeholders concerned with the hosting of this race has been reached, and the successful hosting of the event will take place in 2011 and the future

    Once again our apologies

  2. It is most likely that the Joburg City Marathon on the 28th March has been cancelled. Nedbank used to be the main sponsor, but the Nedbank ASA Sponsorship contract ended in Nov 2009 and to date, ASA has been no new title sponsor.

    On Monday 3rd May, there is a Rockies Comrades Talk at their club house near the Zoo Lake in Parkview. It starts at 19h00 and costs R40 pp – excellent value!!

  3. Hi all,

    Please be advised there are 2 RAC club run lists – one which is on the RAC website (the one I used to put the club runs in the program) – there is another one being handed out . At the moment the one difference ( and there could be others differences for later months) is 24 Jan – website shows Linden and the one being handed out shows Northcliff. I contacted RAC and they could not confirm which one was correct. ( we suspect it is Northcliff and the website hasn’t been updated but not sure)

    • And the winner was…….. Northcliff!

      And what a turn out it was. I recon that most races would like to get that many runners as there were yesterday.

      People are definitely out training :-)

  4. Great Program – Thanks all involved !!

    Andrew

  5. Thanks Terry, alot of work has gone into this program!!
    I did a 12km hike on Sunday (10th jan) ; but hope to be back good and proper from this week. Cheers Andrew

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Follow

Get every new post delivered to your Inbox.

Join 140 other followers

%d bloggers like this: