Bronze Medal: January

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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: January

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 January

Download the PDF for January, here >>
Get the rest of the Bronze Medal medal training programme heres >>

COmrades

 

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9 Responses to Bronze Medal: January

  1. Sam January 1, 2014 at 9:50 pm #

    Hi there
    Your training programmes do not match up = your January training programme on this page is different to the PDF version of the January schedule.
    Thanks

    • Avatar of Runners World
      Runners World January 9, 2014 at 12:07 pm #

      Hi Sam – apologies for the error, the PDF has been updated to match the website. Happy training!

      • Samantha January 14, 2014 at 4:13 pm #

        Thank you :) Would be great to get February up soon too – planning races and marathon for then, so would like to see rest of schedule. Thanks again, Sam.

  2. Janette January 2, 2014 at 10:51 am #

    Would like to know when is the qualifying marathon included in this programme?
    As I understand this is a Lindey Parry programme, but on the comrades website, his programme is designed for a qualifier in Dec.

    Thanks

  3. Hennie January 6, 2014 at 1:42 pm #

    i am currently following the bronze training programme and would like to clarify the difference between jogging and running easy as indicated on the programme

    Thank you

    Hennie

    • Avatar of Runners World
      Runners World January 9, 2014 at 12:09 pm #

      Hi Hennie,

      There isn’t a difference between the two – run them at the paces indicated on the programme.

      Happy training!

  4. Dani January 12, 2014 at 9:30 am #

    Thanks for the programmes, are the recommended paces while running or do they include the effect the walks will have on average pace? Hope the question makes sense?

  5. Thando January 14, 2014 at 3:50 pm #

    Hi , instead of doing say 1h20min on Sat and 2h30 min on Sun, is it fine to combine that and make one long run on Sat and rest on Sunday?

  6. Thando January 14, 2014 at 4:21 pm #

    Hi , instead of doing say 1h20min on Sat and 2h30min min on Sun, is it fine to combine that and make one long run on Sat and rest on Sunday?

  7. LOUISE VAN DER MERWE January 27, 2015 at 12:19 pm #

    HELLO

    WHEN WILL THE FEB PROGRAM AVAILABLE??

    THANK YOU
    LOUISE

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