Yesterday on Ask Coach Parry we focused on your times in a 10km, 21km and 42km in order to get the Comrades Marathon Vic Clapham medal, the sub 12 hour finishers’ medal. And as promised today we are going to chat about a sub 11 Comrades Marathon medal.

Lindsey you obviously mentioned yesterday, it is not an exact science, but it will give people a rough guide on what they should be aiming for over the shorter distances. What should your 10km, half marathon and marathon time be if you are aiming for a sub 11 at the Comrades Marathon?

Brad Brown: Yesterday on Ask Coach Parry we focused on your times in a 10km, 21km and 42km in order to get the Comrades Marathon Vic Clapham medal, the sub 12 hour finishers’ medal. And as promised today we are going to chat about a sub 11 Comrades Marathon medal.

Lindsey you obviously mentioned yesterday, it is not an exact science, but it will give people a rough guide on what they should be aiming for over the shorter distances. What should your 10km, half marathon and marathon time be if you are aiming for a sub 11 at the Comrades Marathon?

In what time should I be running 10km to get a Comrades Marathon bronze medal?

LINDSEY PARRY:  Yes, so if you are going for that Comrades Marathon bronze medal, you want to be just sneaking under 60 minutes for 10 kilometres, so 58, 60 maybe 62 minutes. Your half marathon time, you are looking at sub 2.10, so somewhere in the region of 2.08 to maybe 2.12 but that is pushing it a little.

Then finally your marathon is 4.24 to 4.30 but you certainly do not want to be much slower than 4.30. So those are your numbers if you are trying to slam dunk a Comrades Marathon bronze medal.

If you have a question  you would like us to answer about finishing the Comrades Marathon in under 11 hours, please feel free to pop us an email by using the form on the right hand side of this page.