A sub 10 hour Comrades Marathon – What do you need to do?

A sub 10 hour Comrades Marathon – What do you need to do?

Welcome to the next edition of Ask Coach Parry. Over the last couple of days we have been chatting about what sort of time goals you should set for shorter distances and which medal you could achieve by that at the Comrades Marathon, and today’s one is quite interesting because it is the one that is smack bang in the middle of the Comrades Marathon Bill Rowan medal  and Comrades Marathon bronze medal.

It is a sub 10 hour, it is one that I am looking at for the Comrades Marathon 2015, and we have had a few questions on this one with regards to adjusting training programmes.

If someone is aiming for a sub 10 Comrades Marathon, from a shorter distance perspective, what should they be looking at for their 10 km, half marathon and marathon times and as we have mentioned before, it is not an exact science but it is more of a ball park of what you should be looking at?

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Brad Brown: Welcome to the next edition of Ask Coach Parry. Over the last couple of days we have been chatting about what sort of time goals you should set for shorter distances and which medal you could achieve by that at the Comrades Marathon, and today’s one is quite interesting because it is the one that is smack bang in the middle of the Comrades Marathon Bill Rowan medal  and Comrades Marathon bronze medal.

It is a sub 10 hour, it is one that I am looking at for the Comrades Marathon 2015, and we have had a few questions on this one with regards to adjusting training programmes.

If someone is aiming for a sub 10 Comrades Marathon, from a shorter distance perspective, what should they be looking at for their 10 km, half marathon and marathon times and as we have mentioned before, it is not an exact science but it is more of a ball park of what you should be looking at?

Time to run faster

LINDSEY PARRY:  Correct and look, it does not change the colour of your medal but certainly bragging rights around the office if there is 9 something on your Comrades Marathon time, it is really not a bad time to run it in 9 km in.

We are looking in the region of 52½ minutes for the 10 km, so maybe 50 to maybe 54 in that sort of ball park for your 10 km. Your half marathon - sub 2 hours, so you want to aim for round about 1.55 to 2 hours but that is pushing it.

Your marathon, you are looking at 4 hours. So, 4 possibly all the way out to 4.10 but your 4.10's really need to have an excellent training programme and also perfect, perfect pacing on race day but yes, you are looking basically at sub 4 for the marathon.

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