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.
Bronze Training Programme: DecemberBronze Medal (Sub 11) Training Paces:
Easy running: 6:20-6:40
Long Runs: 6:30-6:45
Hill Repeats: 5:20-5:30
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 Runner’s World bronze medal training programme here >>