Gill’s 2013 Comrades Bill Rowan Up Program


Yet again, Gill has put together an excellent program that will get you to a Bill Rowan – Sub 9 Comrades.

All you need to do is follow the program, made easier by coming to BMC on the mornings and doing whatever the group is doing – as hard as you can. Just have a look at the results from the last few years to see how well Gill’s programs work:

  1. 2012 Comrades Down Results
  2. 2011 Comrades Up Results
  3. 2010 Comrades Down Results

Click here to download the program: 2013 UP Comrades Sub 9 Program v1

Enjoy the program and training for your best race yet.

Cheers Iano


9 Responses

  1. Hi,

    I am unable to open the program, please can you email it to me?

    Thank you!

  2. Just want to know when Gill is planning to roll out her program down at the coast!

    • Hi,
      I am leaving that up to you Denton. The hilly routes are easy to find in your part of South Africa.
      Anyone visiting KZN, please meet up with Denton and make sure he is keeping with the programme:)

    • Hey Denton

      That’s why we sent you down to the coast…


      • How is Elaine doing on the West Coast of Australia – now we that we talking coasts!! Any contact number email address Elaine??

      • You should know me and programs by now! Hope you guys are well. I am getting my Comrades training off the ground hope to come up for Om Die Dam in March

  3. Good luck , train hard and be safe. Andrew missing you all from Brisbane

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