Bronze Medal: April

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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.


Bronze Training Programme: April

Long run month!

You really have come a long way. Look back and think how you imagined that 50km would ever be possible as a training run! It is imperative that you do not race these long runs as a “test” for Comrades.

Go slowly and see it as an opportunity to practice your race routine: look at it as a dress rehearsal.

Bronze Medal (Sub 11) Training Paces:

Recovery: 6:40-7:00
Easy running: 6:20-6:40
Long Runs: 6:30-6:45
Hill Repeats: 5:20-5:30

Time Trials:
4km 22:00
5km 27:40
8km 45:30

Bronze - April

Download the PDF for April, here >>
Get the rest of the Bronze Medal medal training programmes here >>

COmrades

 

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5 Responses to Bronze Medal: April

  1. Samantha March 31, 2014 at 12:17 pm #

    Hi there
    Your PDF version and web version don’t match again. Your PDF shows the long run for the week of 14th April and it should be the week of 21st April (Slow Mag Ultra would be on this Sunday 27th, for example).
    Thanks
    Sam

    • Avatar of Runners World
      Runners World March 31, 2014 at 12:28 pm #

      Hi Sam,
      Please try hard refreshing your browser (CTRL + R) – the correct PDF / web version are there, we’re currently having some issues with our servers. Please shout if you have any further difficulties?
      Thanks.

  2. Graham March 31, 2014 at 2:02 pm #

    How long is the long/far run on 26/27th?

    Cheers

    G

  3. Samantha March 31, 2014 at 5:14 pm #

    Worked! Thank you :)

  4. Jo May 2, 2014 at 8:51 am #

    Hi there

    When are you going to upload the may programme? I really need to start planning ahead.

    Thanks

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