Thanks to Gill for putting together this program (click here to download it) starting in December 2011 – aimed at achieving a Sainsbury (Sub 5 hour) Two Oceans and a Bill Rowan (Sub 9 hour) Comrades.
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 (10 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|
|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 Gill put together, broken up into the months leading up to Sunday 3rd June 2012. 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!