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

Sub 9-Hour Training Programme

Welcome to the beginning of training for the 2009 DOWN 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 Bronze program, 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 3:30 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 see’s 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

Easy 40min run

REST

Easy 45min run

REST

Easy 50min run

Easy 55min run

7 Jul

REST

Easy 40min run

REST

Easy 45min run

REST

Easy 50min run

Easy 60min run

14 Jul

REST

Easy 45min run

REST

Easy 50min run

REST

Easy 55min run

Easy 60min run

21 Jul

REST

Easy 45min run

REST

Easy 50min run

REST

Easy 55min run

Easy 60min run

28 Jul

REST

Easy 50min run

TT *

Easy 55min run

* TT = Time Trial of either 5 or 8 kilometres run at an easy and relaxed pace.

August

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

1 Aug

REST

Easy 60min run

Easy 1hr05 run

4 Aug

REST

Easy 50min run

REST

Easy 55min run

REST

Easy 60min run

Easy 1hr05 run

11 Aug

REST

Easy 50min run

REST

Easy 55min run

REST

Easy 60min run

Easy 1hr05 run

18 Aug

REST

Easy 55min run

REST

Easy 60min run

REST

Easy 60min run

Easy 1hr10 run

25 Aug

REST

Easy 55min run

TT*

Easy 60min run

REST

Easy 60min run

Easy 1hr10 run


September

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

1 Sep

REST

Easy 60min run

REST

Easy 60min run

REST

Easy 1hr05 run

Easy 1hr10 run

8 Sep

REST

Easy 60min run

REST

Easy 60min run

REST

Easy 1hr05 run

Easy 1hr15 run

15 Sep

REST

Easy 60min run

REST

Easy 60min run

REST

Easy 1hr05 run

Easy 1hr15 run

22 Sep

REST

Easy 60min run

TT*

Easy 60min run

REST

Easy 1hr05 run

Easy 1hr15 run

29 Sep

REST

Easy 60min run


October

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

1 Oct

REST

Easy 60min run

REST

Easy 1hr05 run

Easy 1hr20 run

6 Oct

REST

Easy 1hr05 run

REST

Easy 1hr05 run

REST

Easy 1hr10 run

Easy 1hr20 run

13 Oct

REST

Easy 1hr05 run

REST

Easy 1hr05 run

REST

Easy 1hr10 run

Easy 1hr20 run

20 Oct

REST

Easy 1hr05 run

REST

Easy 1hr05 run

REST

Easy 1hr10 run

Easy 1hr25 run

27 Oct

REST

Easy 1hr05 run

TT*

Easy 1hr05 run

REST

November

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

1 Nov

Easy 1hr20 run

Easy 1hr25 run

3 Nov

REST

Easy 1hr10 run

TT*

Easy 1hr10 run

REST

Easy 1hr20 run

Easy 1hr30 run

10 Nov

REST

Easy 1hr10 run

TT*

Easy 1hr10 run

REST

Easy 1hr20 run

Easy 1hr30 run

17 Nov

REST

Easy 1hr10 run

TT*

Easy 1hr10 run

REST

Easy 1hr20 run

Easy 1hr40 run

24 Nov

REST

Easy 1hr10 run

TT*

Easy 1hr10 run

REST

Easy 1hr20 run

Easy 1hr50 run

December

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

1 Dec

REST

Easy 1hr10 run

TT*

Easy 1hr10 run

REST

Easy 1hr30 run

Easy 1hr run

8 Dec

REST

Easy 1hr10 run

10min easy; 3x2min hills;10min easy

Easy 1hr10 run

REST

Easy 1hr30 run

Easy 2hr10 run

15 Dec

REST

Easy 1hr10 run

10min easy; 3x2min intervals;10min easy

Easy 1hr10 run

REST

Easy 1hr30 run

Easy 2hr20 run

22 Dec

REST

Easy 1hr10 run

TT*

Easy 1hr10 run

REST

Easy 1hr30 run

Easy 2hr30 run

29 Dec

REST

40min easy

REST