Runnersguide.co.za - TrainingComtades11hrJuly

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%