The next question on Ask Coach Parry today comes in from Marie. Marie says that she entered the Comrades Marathon 2014, but could not compete due to the fact that she did not qualify.

She wants to know how she can improve her time to be able to qualify for the Comrades Marathon 2015 which she has entered. She is currently running a marathon in about 5h20. She keeps a good pace up until 30km, and then she struggles to keep a good pace to the finish.

What can Marie do to help her situation?

The next question on Ask Coach Parry today comes in from Marie. Marie says that she entered the Comrades Marathon 2014, but could not compete due to the fact that she did not qualify.

She wants to know how she can improve her time to be able to qualify for the Comrades Marathon 2015 which she has entered. She is currently running a marathon in about 5h20. She keeps a good pace up until 30km, and then she struggles to keep a good pace to the finish.

What can Marie do to help her situation?

Lindsey Parry: There’s probably a few things Marie can do. And she hasn’t given us quite enough information to give a comprehensive answer.

The fact that she is blowing up after 30km’s indicates that she is potentially not doing quite enough mileage, or enough in her long runs to be able to maintain going all the way through.

Take time to walk

I need to know things like how often is she running and what is she doing on those days. But certainly as we did discuss for the Comrades Marathon silver medal, a run/walk strategy can really help to keep your legs fresher for longer.

By implementing a run/walk strategy at the marathon level already, and looking at her 5h20, she is in the finishers bracket.

I would look at every 10 – 15 minutes’ walk, or at least every 2^nd water station to walk through it. And the idea is not to walk slowly but to walk really briskly.

So you only slow down slightly, but you keep those legs fresh for longer. You can get yourself right into the deep 30’s right on pace and then of course it’s a bit of vas byt for a kay or 2 to make sure that you get your qualifier.

Marie needs to submit a little more detail so we can give her a more comprehensive answer.