Bill Rowan Medal: January

Print page

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: January 2016

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

Jan - Bill Rowan

Download the PDF for January, here >>

Get the rest of the Bill Rowan medal training programme here >>
Sign up to the free RUNNER’S WORLD NOVICE PROJECT mailer here >>

COmrades

 

Avatar of Runners World

About Runners World

Online Editor for Runner's World magazine

,

9 Responses to Bill Rowan Medal: January

  1. Chris Morgan January 8, 2013 at 11:36 am #

    Thank you for this useful training programme which i am presently following. I am however slightly concerned that this programme is less arduous than that posted on the official Comrades website (Lindsey Parry’s plan I believe). The fundamental difference is that Runnersworld advocate each Weds as a rest day, whilst the official Comrades plan includes an additional one hour (plus) training for that day.

    Grateful for clarification!

    • Jansen December 30, 2013 at 5:47 pm #

      I noticed that there were some differences between the times posted on the December training pdf and the the times listed in December web article when it comes to the paces for each of the different runs. Am I reading this right when the slowest pace for recovery runs is 6:20 miles? That is decently fast than I was going in December based on the times on the December pdf file I printed. Can you clarify. I may need to adjust my training schedule accordingly. I was hoping to finish the race in 9 hours and hear that this was the right program to train with. Perhaps I am just looking at the wrong training plan for my goal…

      • Avatar of Runners World
        Runners World January 9, 2014 at 12:16 pm #

        Hi Jansen – the correct pacing splits are shown on the January programme. Shout if you need any more information.

  2. Chris Morgan January 15, 2013 at 2:13 pm #

    Thank you for this useful training programme which i am presently following. I am however slightly concerned that this programme is less arduous than that posted on the official Comrades website (Lindsey Parry’s plan I believe). The fundamental difference is that Runnersworld advocate each Weds as a rest day, whilst the official Comrades plan includes an additional one hour (plus) training for that day.

    Grateful for clarification!

    • Avatar of Runners World
      Runners World January 17, 2013 at 10:46 am #

      Hi Chris,

      This programme was created by Lindsey Parry – we’ll ask him for his feedback and let you know as soon as possible. Until then, good luck with the training!

      • Iain January 14, 2014 at 11:10 am #

        Hi Runners World,

        could you tell me, when should I run a Marathon? Is mid Feb ok?

        Iain

  3. Iain January 13, 2014 at 11:34 am #

    Hi,

    Could you let me know what my marathon time should be? If i follow this program will I be ready for a marathon by the end of Feb?

    Thanks

    Iain

  4. Roberval Pimenta January 15, 2014 at 10:56 pm #

    I would like to thank you for the excelent training programme (Bill Rowan) which I am following. I am however concerned about the difference between this programme and the one posted on the official Comrades website. The fundamental difference is that your programme advocates each Wednesday as a rest day, whilst the official Comrades plan includes an additional one hour training for that day. Can you help me with it?

    Thanks in advance!

  5. mohamed January 27, 2014 at 9:49 am #

    Hi

    I think the difference between this one, and the one on the comrades website, is that this is designed specifically for novices.

Leave a Reply