TrainingComrades9hrJuly

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