Bronze 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.

Bronze Training Programme: February

You will be qualifying this month and the top of your worry list is your seeding. This puts you at at risk of going out too hard or over-training. 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.

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 Feb

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



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5 Responses to Bronze Medal: February

  1. S. Visser January 31, 2013 at 12:33 pm #

    Long runs: Die program sê bv: Saterdag 1uur 35min en Sondag 2uur 45 min

    Kan ek die tyd saam tel en dit alles op EEN Dag oefen Of is dit beter om dit te “split” oor 2 dae soos jul sê?

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      Runners World February 4, 2013 at 2:20 pm #

      Hi Saundria, it’s be better to split it over the two days rather than do it all at once. Regards, RW

  2. Stan January 28, 2014 at 12:20 pm #


    I’m surprised to see no hills training. Why is this?


  3. Jack February 24, 2014 at 12:03 pm #

    Thank you for the great training programs. I have a question with regards to being behind and how to catch up to the published training schedules, and what is the best option to follow in this situation.
    We live in Europe and don’t have ideal conditions geared towards training for comrades. My wife has run comrades 4 times before albeit the last time was over 11 years ago, since then we have been running much shorter distances (< 10km) and less frequently. Late last year she decided to enter comrades again and has been making good progress in running more consistently and gradually increasing her distances, but comparing her training so far she is behind what is being recommended on the bronze and finisher training programmes. For example this week was her biggest week so far with a total of 52km which included a 12km on Sat, 21km (2hrs 10min) on Sunday and 3 rest days during the week. Total distance run since 01/11/2013 = 474 km. She would like to run under 11 hours.
    Your suggestions and advice would be appreciated.

  4. Samantha February 25, 2014 at 5:02 pm #

    Hi there
    March (April and May) training plans please! :)

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