Bill Rowan Medal: February

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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 programs 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.

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.

Bill Rowan Training Programme: February

You will be qualifying this month and top of your worry list is your seeding.

This puts you at risk of going out too hard or overtraining. This is dangerous territory! It is vital that you take the race as it comes and pace yourself well.

Don’t choose a very easy marathon or one with lots of downhill. This will cause a false expectation at Comrades – and a downhill race could lead to injury.

Feb - Bill Rowan

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 35:30:00


Download the PDF for February, here >>

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One Response to Bill Rowan Medal: February

  1. Jacqueline February 6, 2014 at 10:06 am #

    Please can you tell me who compiled this training programe.

    Many thanks

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