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 |
| 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 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!
2012 Sainsbury Two Oceans to Down Comrades Sub 9 Program - v2
5 km Time Trial Route
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