Bill Rowan Medal: December 2015

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Welcome to your first month of training for the world’s greatest ultra marathon!

The focus in December is about creating the habit. Make sure that you do all the runs as they lay the foundations for the months to come.

Don’t be tempted to overdo it. Being disciplined now will take off the pressure in January and February. Trust the process!

This programme is time based, so people of more experience and greater running ability will get relatively more out of the programme and progress faster. Time based programmes also prevent you from settling on a route that you need to run faster every time you do it. It is also easier to maintain discipline and run easy on the easy days.

Bill Rowan Training Programme: December

Bill Rowan Training Paces:

Recovery: 5:50-6:20
Easy: 5:20-5:40
Long Runs: 5:20-6:00
Hill Repeats: 4:20-4:30

Time Trials:
4km 16:50
5km 21:30
8km 35:30

Dec - Bill Rowan

Download the PDF for December, here >>

About The Programmes

By Lindsey Parry

The Novice Project programmes are built around 4 days of loading and 3 days of recovery. Do not be tempted to do more as this will only compromise you later in the programme, leading to injury, illness and under performance in goal races.

Also note that training days are interchangeable, if your club has Time Trials (TT) on a Tuesday or Wednesday you can swap days.

Do not be tempted to add extra training days into the programme or to add in speed/hill work if none is provided for.

Comrades is not about how fast you can run! For example, to achieve a silver medal you must be able to run 5min/km for 7.5 hours and to be capable of that you should be able to run a 3 hour marathon (4:15.9 min/km). In other words it will not be lack of speed that costs you your goal medal on race day, it will have more to do with your ability to sustain a steady pace for 87km.

Coupled with this is the increased risk of injury during high intensity workouts.

In short: Stick to the programme!

Get the rest of the Bill Rowan medal training programmes here >>
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6 Responses to Bill Rowan Medal: December 2015

  1. Stephan November 30, 2012 at 2:52 pm #

    Thanks for the program.

    This is a tough one…but is it possible to include some kind of gym/weights program as well as stretching WITH the running program.

    Coz all we do is run…no sit ups, no pushups no nothing just run!

    Hope to hear from you.

    • Theodore December 2, 2012 at 5:58 am #

      Hey Stephen, I started running this year and found that you have little to no time to hit the gym. Secondly DOM day (leg pain, etc) kicks in 2 days later. I ended up stopping gym for a while. Almost lost all that toned muscle. I also increase my protein intake to improve recovery time.

      Good luck hopefully we’ll chat again


  2. Prem May 9, 2013 at 8:17 pm #

    Hi I am running my 24th comrades consecutively—I got a rude shock to note how slow I have been running-looking at the up run times of the past–can I do anything as I am undertrained to fashion some last minute sharpening excersises –I ran a marathon three weeks ago around 5h45 but trained on–felt very good on my runs and then ran this past weekend the challenging Verulam 42 –I enjoyed the run and my legs just wanted to go. I finished in 5h05 –what a feat–the good news is that I was able to run the Tuesday a good 10km flat tempo run–based on this I plan to run tomorrow easy run 3 hours and Saturday another 2h30 all easy–but I am feeling strong–can I substitute your last three weeks of training from the bill rowan programme but run comrades much easier. A difficult one to comment on I think . Prem

    • John January 4, 2015 at 5:50 pm #

      Howzit prem – also going for no. 24 in 2015 – hope to see you on the road. John

  3. Christine November 16, 2013 at 1:28 am #

    There seems to be a discrepancy between the training paces & TT times published on this page and those on the downlodable program. (e.g 8k TT 35.30 or 45.30 – I’d say 45.30′s a bit leisurely) Can we have clarity please?

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      Runners World November 18, 2013 at 9:28 am #

      Hi Christine – apologies for the error! It’s meant to be 35.30, we’ve updated the PDF programme. Good luck!

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