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TOM'S OFFICIAL COMRADES TRAINING PROGRAMME - JULY TO DECEMBER
By Tom Cottrell

Sub 11-Hour Training Programme

Welcome to the beginning of training for the 2009 Comrades Marathon. The focus for the rest of this year will be on building you up to running consistently and regularly. Some of you will be attempting Comrades for the first time and some will have done Comrades. Do not worry this program is designed for both of you!   If you have not been a regular runner for more than 6 months then start on the Finishers programme, once you can do a sub 1:45 half marathon COMFORTABLY and are feeling good about your running you can then move over to this program!  

The program is time based so people of more experience and greater running ability will get relatively more out of the program and progress faster. The aim is to be able to run a sub 2:05 Half Marathon COMFORTABLY by December. With Comrades moving forward to May we will not be easing off as usual in December. December is when the proper Comrades training begins and sees the 1st of your higher intensity training sessions.  It is a good idea to compliment your training all the way through with weight training to help your legs cope with the high load you will experience during the down Comrades. 

Good luck and keep asking questions.

July

 

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

30 Jun

REST

Walk 5min easy; Jog 20min easy; Walk 5min

REST

Walk 5min easy; Jog 25min easy; Walk 5min

REST

Walk 5min easy; Jog 25min easy; Walk 5min

Walk 5min easy; Jog 40min easy; Walk 5min

7 Jul

REST

Walk 5min easy; Jog 20min easy; Walk 5min

REST

Walk 5min easy; Jog 25min easy; Walk 5min

REST

Walk 5min easy; Jog 30min easy; Walk 5min

Walk 5min easy; Jog 40min easy; Walk 5min

14 Jul

REST

Walk 5min easy; Jog 25min easy; Walk 5min

REST

Walk 5min easy; Jog 30min easy; Walk 5min

REST

Walk 5min easy; Jog 35min easy; Walk 5min

Walk 5min easy; Jog 45min easy; Walk 5min

21 Jul

REST

Walk 5min easy; Jog 25min easy; Walk 5min

REST

Walk 5min easy; Jog 30min easy; Walk 5min

REST

Walk 5min easy; Jog 40min easy; Walk 5min

Walk 5min easy; Jog 45min easy; Walk 5min

28 Jul

REST

Walk 5min easy; Jog 30min easy; Walk 5min

REST

Walk 5min easy; Jog 35min easy; Walk 5min

August

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

1 Aug

REST

Walk 5min easy; Jog 45min easy; Walk 5min

Walk 5min easy; Jog 50min easy; Walk 5min

4 Aug

REST

Walk 5min easy; Jog 30min easy; Walk 5min

REST

Walk 5min easy; Jog 35min easy; Walk 5min

REST

Walk 5min easy; Jog 45min easy; Walk 5min

Walk 5min easy; Jog 50min easy; Walk 5min

11 Aug

REST

Walk 5min easy; Jog 35min easy; Walk 5min

REST

Walk 5min easy; Jog 40min easy; Walk 5min

REST

Walk 5min easy; Jog 50min easy; Walk 5min

Walk 5min easy; Jog 55min easy; Walk 5min

18 Aug

REST

Walk 5min easy; Jog 35min easy; Walk 5min

REST

Walk 5min easy; Jog 40min easy; Walk 5min

REST

Walk 5min easy; Jog 50min easy; Walk 5min

Walk 5min easy; Jog 55min easy; Walk 5min

25 Aug

REST

Walk 5min easy; Jog 40min easy; Walk 5min

REST

Walk 5min easy; Jog 45min easy; Walk 5min

REST

Walk 5min easy; Jog 55min easy; Walk 5min

Walk 5min easy; Jog 60min easy; Walk 5min

September

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

1 Sep

REST

Walk 5min easy; Jog 40min easy; Walk 5min

REST

Walk 5min easy; Jog 45min easy; Walk 5min

REST

Walk 5min easy; Jog 55min easy; Walk 5min

Jog 1hr10 with walk breaks when needed

8 Sep

REST

Walk 5min easy; Jog 45min easy; Walk 5min

REST

Walk 5min easy; Jog 50min easy; Walk 5min

REST

Walk 5min easy; Jog 60min easy; Walk 5min

Jog 1hr10 with walk breaks when needed

15 Sep

REST

Walk 5min easy; Jog 45min easy; Walk 5min

REST

Walk 5min easy; Jog 50min easy; Walk 5min

REST

Walk 5min easy; Jog 60min easy; Walk 5min

Jog 1hr20 with walk breaks when needed

22 Sep

REST

Walk 5min easy; Jog 50min easy; Walk 5min

TT*

Walk 5min easy; Jog 55min easy; Walk 5min

REST

Walk 5min easy; Jog 60min easy; Walk 5min

Jog 1hr20 with walk breaks when needed

29 Sep

REST

Walk 5min easy; Jog 50min easy; Walk 5min

TT* = 5km Time Trial to be run hard but not at 100%

October

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

1 Oct

REST

Jog 55min easy walking when needed

REST

Jog 60min easy walking when needed

Run 1hr easy

6 Oct

REST

Jog 55min easy, walking when needed

REST

Jog 60min easy walking when needed

REST

Jog 60min easy walking when needed

Run 1hr10 easy

13 Oct

REST

Jog 55min easy, walking when needed

REST

Jog 60min easy walking when needed

REST

Jog 60min easy walking when needed

Run 1hr15 easy

20 Oct

REST

Jog 60min easy, walking when needed

REST

Jog 60min easy walking when needed

REST

Jog 60min easy walking when needed

Run 1hr20 easy

27 Oct

REST

Jog 60min easy, walking when needed

TT*

Jog 60min easy walking when needed

REST

TT* = 5km Time Trial to be run hard but not at 100%

November

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

1 Nov

Jog 1hr10 easy walking when needed

Run 1hr30 easy

3 Nov

REST

Jog 60min easy, walking when needed

REST

Jog 60min easy walking when needed

REST

Jog 1hr10 easy walking when needed

Run 1hr30 easy

10 Nov

REST

Jog 60min easy, walking when needed

REST

Jog 60min easy walking when needed

REST

Jog 1hr10 easy walking when needed

Run 1hr35 easy

17 Nov

REST

Jog 60min easy, walking when needed

REST

Jog 60min easy walking when needed

REST

Jog 1hr10 easy walking when needed

Run 1hr35 easy

24 Nov

REST

Jog 60min easy, walking when needed

TT*

Jog 60min easy walking when needed

REST

Jog 1hr10 easy walking when needed

Run 1hr40 easy

TT* = 5km Time Trial to be run hard but not at 100%

December

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

1 Dec

REST

Run 1hr easy

REST

Run 1hr easy

REST

Run 1hr15 easy walking when needed

Run 1hr40 easy

8 Dec

REST

Run 1hr easy

TT*

Run 1hr easy

REST

Run 1hr15 easy walking when needed

Run 1hr45 easy

15 Dec

REST

Run 1hr easy

REST

Run 1hr easy

REST

Run 1hr15 easy walking when needed

Run 1hr45 easy

22 Dec

REST

Run 1hr easy

TT*

Run 1hr easy

REST

Run 1hr15 easy walking when needed

Run 1hr50 easy

29 Dec

REST

Run 1hr easy

REST

TT* = 5km Time Trial to be run hard but not at 100%