Adjusting your Comrades training programme

Adjusting your Comrades training programme

Derrick Fourie submitted his question for the Ask Coach Parry podcast a few days ago and we answer it today. Derrick said he is currently deciding between the Bill Rowan Comrades training programme and the silver Comrades training programme.  In the Comrades training programme the qualifying marathon would be run at the beginning of December.

Derrick asks if it is possible to alter the training programme? He wants to run his Comrades Marathon qualifier the Kaapsehoop marathon at the beginning of November.

Derrick also wanted to know what the different training paces are for a silver Comrades training programme as opposed to the Bill Rowan Comrades training programme?

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Brad Brown: Derrick Fourie submitted his question for the Ask Coach Parry podcast a few days ago and we answer it today. Derrick said he is currently deciding between the Bill Rowan Comrades training programme and the silver Comrades training programme.  In the Comrades training programme the qualifying marathon would be run at the beginning of December.

Derrick asks if it is possible to alter the training programme? He wants to run his Comrades Marathon qualifier the Kaapsehoop marathon at the beginning of November.

Derrick also wanted to know what the different training paces are for a silver Comrades training programme as opposed to the Bill Rowan Comrades training programme?

Lindsey Parry: It is definitely possible to modify the Comrades training programme to pull the qualifier forward a little bit. Each person is slightly unique and it requires a slightly faster ramping up, but that’s really not the end of the world – we’re talking about 3 weeks different, so yes move things forward.

For a really detailed look at that, the best place to go is my facebook page. Then I can give you a quick one-on-one on how to adapt those 3.

Comrades Training Programme Pacing

Looking at the training pace of the two Comrades training programmes, I guess the major changes in paces is that you would be looking at running probably on or just under 5 minutes per kilometre for silver, depending on how silver you are. Because you’re borderline, you’re probably looking at 4:50 - 5 minutes per kilometre.

On your Bill Rowan comrades training programme, your long easy run should probably be closer to 5:15, even 5:30, per kilometre. The speed is really based on your time trial, so for the silver you really want to be at a minimum of 32 minutes for an 8km, which is 4 minutes per Kilometre. Which means a lot of your speed work is going to be under 4 minutes per km, and your hill work is going to be quite close to 4 minutes per km.

On the Bill Rowan you’re probably looking at being round about 4 minutes per km – maybe a little bit more for your speed work, and hill work around 4:15 per km maybe. But those Comrades training programmes are going to be up on the Comrades website from July. The specific training paces will be there too and then it will make a little bit more sense.

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