Bill Rowan Medal Programme

Transcription

1 Bill Rowan Medal Programme COMRADS 2015 BILL ROWAN MDAL PROGRAMM - JULY - DCMBR 2014 by LINDSY PARRY Official coach of the Comrades Marathon Association It is only 11 months until the 2015 UP Comrades Marathon. The UP RUN is known for The Big Five Hills: Kowies Hill, Fields Hill, Bothas Hill, Inchanga and Polly Shortts. The 1 st 3 are all run in the 1 st 40km with Inchanga taking you to 50km and Polly Shortts with a little over 10km to go. There are also many other climbs like Little Polly s, Umlaas Road and many other unnamed hills, in short the UP Run is an enormous challenge. It is important to prepare physically for the challenge and in so doing also prepare for the psychological challenge of 87 odd kilometers from Durban to Pietermaritzburg. It is important to do some in winter to lay a platform for spring and summer. For those of you who completed the 2014 down run you may find that the programme starts out a little slowly for you, you can do a bit more than what is on the programme but do not get too carried away, in the coming months less is more and the focus is on a improving your half marathon and marathon time. We focus on Comrades from March If this is your first attempt at Comrades but you are a regular runner and can do a Half Marathon in close to 1hr40 then this is the place for you to start. If you are not a regular runner and have not run a half marathon before or are slower than 1hr45 then you need to follow the BRONZ programme, If you find your Time Trial times are closer to this programme, use the Bronze programme by asking me how to adapt it via The important message is to start out a little easier and build up a little slower to ensure you build up injury free. Later in the program there is an a run on Wednesday. You need to monitor your recovery: If you are in good shape, feel rested and ready for each workout then do the additional set. If however you are always feeling tired and struggling through workouts you need to keep that as a rest day. This is crucial; it is during recovery that we improve and get stronger, in the absence of recovery we get sick and injured. Also note that training days are interchangeable, if your club has Time Trials (TT) on a Tuesday or Wednesday you can swap Thursday with one of these days. 1/5

2 Training Paces for 3:30 marathon: Recovery (Rec):5:50 6:20 asy (): 5:20 5:40 Long Runs (LSD): 5:20 6:00 Hill Repeats: 4:20 4:30 2min/800m: 4:00 4:15/km or 3:12 3:24/800m Time Trials: 4km 16:50 5km 12:30 8km 35:30 Start at the slower end of the training paces and move towards the faster end as you progress through the coming months of training. JULY 2014: 30 June 30min 35min 40min 30min 7 Jul 45min 50min 55min 40min 14 Jul 50min 55min 1hr LSD 50min 21 Jul 55min 1hr 1hr10 LSD 55min 28 Jul 1hr 1hr05 AUGUST 2014: 1 Aug 1hr10 LSD 1hr 4 Aug 45min 50min 1hr20 LSD 45min 11 Aug 1hr 1hr10 asy 1hr run 1hr05 18 Aug 1hr 1hr10 1hr30 LSD 1hr10 25 Aug 1hr 1hr10 1hr40 LSD 1hr15 *Do not run a 21.1km on both days; select the day that suits you best 2/5

3 SPTMBR 2014: 1 Sep 15min ; 5km TT; 10min 45min 1hr20 LSD 1hr 8 Sep ; 6x2min 35min rec 1hr15 1hr50 LSD 1hr20 15 Sep 15min ; 5km TT; 10min 40min rec 1hr15 2hrs LSD 1hr30 22 Sep ; 8x2min 45min rec 1hr15 2hrs15 LSD 1hr30 29 Sep 15min ; 8km TT; 10min OCTOBR 2014: 1 Oct 1hr 1hr30 LSD 1hr 6 Oct 15min ; 10x2min 1hr20 2hrs30 LSD 1hr30 15min ; 10x2min 13 Oct 1hr20 2hrs45 LSD 1hr30 20 Oct 15min ; 10x2min asy warm up: 5km TT 3hrs LSD 1hr30 3/5

4 27 Oct 15min ; 8km TT; 10min 1hr *Do not run a 2.1km on both days; select the day that suits you best. NOVMBR 2014: 1 Nov 3hrs LSD 1hr 3 Nov 15min ; 10x3min, 3min rec; asy 1hr20 2hrs30 LSD 1hr30 10 Nov 15min ; 10x3min, 3min rec; asy 1hr10 2hrs LSD 1hr15 17 Nov 15min ; 7x3min, 3min rec; asy 30min rec 45min 1hrs LSD 1hr 24 Nov 10min ; 10x200m at marathon race pace with 200m rec;5min 15min 15min with 5x30sec pick ups OR Marathon OR 15min with 5x30sec pick ups Marathon OR DCMBR 2014: 1 Dec asy 1hr run 8 Dec 15 Dec 30min 35min 45min 30min 4/5

5 22 Dec 45min 50min Merry Xmas 1hr 45min 29 Dec 1hr Old Years ve 10km 1hr 1hr30 LSD 1hr *Do not a Marathon on both days; select the day that suits you best 5/5