Comrades Marathon: Run/walk strategy for a Bronze medal

Comrades Marathon: Run/walk strategy for a Bronze medal

On Ask Coach Parry today we follow on from yesterday’s episode. Today we will deal with how to adopt the run/walk strategy for the bronze medal finish at the Comrades Marathon.

What is the best way to go about this if you are looking to go under 11 hours at the Comrades Marathon?

Brad Brown: On Ask Coach Parry today we follow on from yesterday’s episode. Today we will deal with how to adopt the run/walk strategy for the bronze medal finish at the Comrades Marathon.

What is the best way to go about this if you are looking to go under 11 hours at the Comrades Marathon?

Lindsey Parry:  Once again just to reiterate, the idea here is that you need to find a rhythm that you are comfortable with that makes you feel like you have earned a walk break.

Always bearing in mind that the idea is not to be tired when you take the walk break. The idea is to make sure that you don’t get tired so you stay fresh for much longer.

Walk breaks on the Comrades Marathon bronze programme

On the Comrades Marathon bronze programme I would recommend that people run between 3 and a maximum 5km’s and then walk for 1 minute.

And then when you get to all the climbs on the Comrades Marathon route, I would then factor in at least 3 x 1minute walks. You can factor those in in different ways.

You can either decide that you are going to run a km and walk 1 minute, or you run until you feel like your legs feel like they need a walk.

Try and work it out so that you do at least 3 x 1minute walks on those climbs. And the steeper and longer the climbs the more important those walk breaks will become.

If you have a question  you would like us to answer about adopting a run/walk strategy for the Comrades Marathon, please feel free to pop us an email by using the form on the right hand side of this page.

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