Don Olivers Comrades Up-Run Training Program

GROUP 1: Non-runners who want to become regular road-runners.

These runners are now running regularly and have completed races from 10 km up to a half-marathon. If you are enjoying the training and racing scene, you are now at a stage to consider doing your first standard marathon of 42,2 km in April this year. If you do not intend to progress to a marathon, you can enjoy the same training for January to March and continue at this level until the end of June.
 
To step up to a standard marathon, you will have to increase your weekly kilometres in a regular smooth progression, as well as the distance of the races and weekend club runs. We will progress in safe, easily achieved increases that we call “chewable chunks” and “biteable bits”. Each month we set an objective that you will be able to achieve easily, and then move on to a slightly harder one the next month. Your current weekly kilometres will increase slowly to 85 km per week, and the long runs and races from 21 km to 25 km and 32 km. You will hardly notice the difference.
 
At this stage it is recommended that you join an official road-running club to use their training facilities and register as a licensed athlete. Find a running group close to home that runs similar distances. 
 
My programme will equip you to run a marathon in April. Most marathons in this country include a few hills, and “hill training “is included in your programme.
 
The basic rule of “hard day, easy day” still applies, and you should run a road race twice a month with relaxed club runs in between. If you enjoy running a marathon and feel capable of running an ultra-marathon, the programme will guide you through the recovery stage from the standard marathon, followed by an easy step up to an ultra-marathon.

Part 1: January and February
Objective: To run a 32 km road race in less than 3hrs 12mins.
	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6	Week 7	Week 8
W/c	02/01	09/01	16/01	23/01	30/01	06/02	13/02	20/02
Mon	REST	REST	REST	REST	REST	REST	REST	REST
Tue	8 km T/T	8 km T/T	8 km T/T	8 km T/T	8 km T/T	8 km T/T	8 km T/T	8 km T/T
Wed	8 km	8 km	8 km	8 km	8 km	8 km	8 km	10 km
Thu	Hills 8 km	Hills 8 km	Hills 8 km	Hills 8 km	Hills 8 km	Hills 8 km	Hills 8 km	Hills 8 km
Fri	6 km	6 km	6 km	6 km	8 km	8 km	8 km	8 km
Sat	8 km	5 km	8 km	5 km	8 km	5 km	8 km	8 km
Sun	15 km	21 km race	20 km	21 km race	25 km	32 km race	15 km	21 km race
Total	53 km	56 km	58 km	56 km	65 km	69 km	55 km	63 km
Notes 1    Hills = 3 km warm-up and 10 hill repeats, then 3 km warm-down. 2    8 km T/T = a club time trial run at a fast steady speed. Try for 44mins. 3    Club runs to be run slowly with drink stops. Run at 6,5mins/km.

Your first 32 km race is just 10 km short of a standard marathon, but you will complete three runs of between 28 km and 32 km to prepare properly for the marathon. Your first marathon must be a safe, comfortable success. By the end of February you will be finding the hill-training sessions quite easy, and the improvement in your running times in the races will be noticeable. It is advisable to have a quiet week’s running before the marathon and a recovery week afterwards in the programme below.

Part 2: March and April
Objective: To run a standard marathon in April in a time of less than 4hrs 30mins.
	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6	Week 7	Week 8	Week 9
W/c	27/02	06/03	13/03	20/03	27/03	03/04	10/04	17/04	24/04
Mon	REST	REST	REST	REST	REST	REST	REST	REST	REST
Tue	8 km T/T	8 km T/T	8 km T/T	8 km T/T	8 km T/T	8 km T/T	8 km T/T	8 km T/T	8 km T/T
Wed	10 km	6 km	10 km	10 km	10 km	6 km	8 km	10 km	8 km
Thu	Hills 9 km	8 km	Hills 9 km	Hills 9 km	8 km	8 km	10 km	Hills 9 km	8 km
Fri	10 km	8 km	10 km	10 km	8 km	8 km	8 km	10 km	8 km
Sat	8 km	8 km	8 km	8 km	REST	8 km	8 km	8 km	8 km
Sun	28 km	15 km race	30 km	25 km	42 km race	15 km	25 km	50 km race	15 km
Total	73 km	53 km	75 km	70 km	76 km km	53 km	67 km	95 km	55 km
Notes 1.    Hills 9 km = 3 km warm-up, 12 hill repeats followed by 3 km warm-down.  2.    8 km T/T = a club time trial run at a fast pace of 43 minutes. 3.    Marathon splits should be 2hrs 06mins for the first half and 2hrs 13mins for the second        half, for a finish in 4hrs 19mins. 4.    The 50 km ultra-marathon (6,4mins/km) will be at a slower pace than the standard        marathon (6,2mins/km).

Having completed your first standard marathon comfortably, you will be motivated to carry on trying longer races. At this time of the year there are many ultra-marathons between 50 km and 56 km, offered primarily to runners preparing for Comrades in June. Taking part in these ultras will introduce you to very special people who have developed incredible stamina and endurance, and are able to run for many hours on tough courses. You can expect to manage your first ultra of 50 km without undue stress. Running at the back of the field you will meet some amusing characters who have learned how to achieve and have fun at the same time.

Part 3: May and June
Objective: To run a faster standard marathon in 4hrs 12mins.
	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6	Week 7
W/c	01/05	08/05	15/05	22/05	29/05	05/06	12/06
Mon	REST	REST	REST	REST	REST	REST	REST
Tue	8 km T/T	8 km T/T	8 km T/T	8 km T/T	8 km T/T	8 km T/T	8 km T/T
Wed	8 km	5 km	8 km	8 km	8 km	8 km	8 km
Thu	Hills 9 km	8 km	10 km	Hills 8 km	Hills 8 km	Hills 8 km	10 km
Fri	5 km	5 km	8 km	8 km	8 km	8 km	8 km
Sat	5 km	5 km	8 km	8 km	8 km	8 km	8 km
Sun	42 km race	15 km	21 km race	20 km	10 km race	15 km	20 km
Total	77 km	46 km	63 km	60 km	50 km	55 km	62 km
Notes 1.   Run a faster standard marathon while you enjoy peak fitness from a base of sound       training. 2.   Your marathon splits should be 2hrs 03mins (5,8mins/km), and second half 2hrs 09mins       (6,1mins/km). 3.   Your race times now should be: 10 km = 53mins; 15 km = 81mins; 21 km = 1hr 56mins. 4.   Note that the weekend following a standard or an ultra-marathon is a short 15 km slow       training run to recover properly.

If you completed a standard marathon or a 50 km ultra-marathon, you have progressed enormously from the walk/jog training managed in July last year. You have learned all the basic techniques of training for road races and can use these now to go even further. Watch the Comrades on TV this year, or take a trip to Durban to see it live. It will inspire you to be a competitor next year, and your sound foundation will give you a great chance of achieving your dream in.