Is your Comrades Marathon 2012 goal to win a Bronze Medal?
Follow Lindsey Parry’s Bronze Medal training programme to get across the finish line sub-11.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| 30 Nov | REST | Jog 45min easy walking when needed | REST | Jog 50min easy walking when needed | Run 1hr easy walking when needed | ||
| 5 Dec | REST | Jog 50min easy, walking when needed | REST | Jog 50min easy walking when needed | REST | Jog 55min easy walking when needed | Run 1hr10 easy walking when needed |
| 12 Dec | REST | Jog 55min easy, walking when needed | REST | Jog 55min easy walking when needed | REST | Jog 1hr easy walking when needed | Run 1hr20 easy walking when needed |
| 19 Dec | REST | Jog 1hr easy walking when needed | REST | Jog 1hr easy walking when needed | REST | Jog 1hr05 easy walking when needed | Run 1hr30 easy walking when needed |
| 26 Dec | REST | Jog 1hr easy walking when needed | 5km Time Trial to be run hard but not at 100% | Jog 1hr easy walking when needed | REST |
So glad to see that my training is spot on target at this stage, awesome stuff!!
Im hoping to just finish the comrades for the first time next year. Presently doing 70k ( 6 hours) a week just to keep my fitness up and beer belly down. I see training programme is less, should i slow down, have being doing this for 5 months now. Will i burn out?
I’m no expert, (finished last years race in just over 11 hours!) but it wouldn’t be the worst idea to calm down just a bit, as there are some serious milage month coming next year so December is all bout getting yourself ready for the actual training to come so its not a sudden jump.
But seeing as its what you’re used to doing I doubt it will harm you to keep going.
Good luck!
finished my 1st comrades over 11h30 last year and only towards the end of our training were we running big distances, think you need to cut back on distance ( i am no expert). good luck with all the training.
That’s some serious km’s John. If you’ve been doing it for months now, then I say go on, but if not, then you run the danger of burning out before May next year…
Oh dear. I think I’m over doing it already. But what if you are already running 60km a week as a general rule? Should you back off now, or carry on?
havent started training yet. not good news for me.
Hold thumbs. Had a big injury and was of the road for two months. Starting today with only 20min. Enjoy your training!!!!
Nope – still have the same injury – damn – when will it be to late to start training for the Bronze?
I am yet another novice. Started training last year June, after a 20 year layoff. Finished a marathon in May, and decided to enter Comrades. Training has been good, am currently clocking 40+km/week, including a 20+km on Saturdays. I have worked out a hybrid between the Comrades training plan and a 26 week marathon training plan. Currently concentrating on the qualifying marathon, early February. Right on track with a decent Tough One 2 weeks ago. Planning 3-4 long runs during December (25-30km).
Not sure what the difference is between “jog easy” and “run easy” :- easy = easy (for me thats 6:30 – 7 min /km)
John & Lyndall, I say if your body is handling the mileage, keep it up.
I’m also hoping just to finish the comrades for the 1st time!I do have a friend that finished 6 comrades and a best time of 6:43:46 he worked out a program for me of training 7 days a week is that to hetic because at the moment I’m only doing 5 days a week!and already the program is between 80 and 100km a week and I’m only doing between 60 and 70 a week?