Bill Rowan Medal: March

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Bill Rowan Training Programme: March

Feeling good? You’ve done a marathon and qualified for Comrades - but you’re now wondering how you’re going to run double that distance? The trick will be to continue your steady development with patience.

You can do another marathon or a shorter ultra (50km) in March as a TRAINING RUN. It is important not to “race” this race: if you do, you’ll struggle to recover in time for Comrades.

March - Bill Rowan

Download the PDF for March, here >>
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


Get the rest of the Bill Rowan medal training programmes here >>
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