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 |
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| 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 |
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| 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 | ||||||
Bryanston Bombers 
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
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!!
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 🙂
Great Program – Thanks all involved !!
Andrew
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