WESTERN PROVINCE PROGRAMME
 

Each runner approaches the beginning of the Comrades training programme with different backgrounds and achievements.  Nevertheless, all runners hoping to finish their very first Comrades marathon should start in the same way so that the completeness of this programme is not missed. Some runners my have already run a marathon or even an ultra, while others have only run as far as a half marathon.  Whatever you have done before is unimportant as you commit yourself to Comrades. It is quite different to run a marathon on the way to Comrades than the stand-alone event regardless of the consequences.

To get a Comrades medal you need to be totally dedicated. The race itself is so demanding that at times during the race you will feel like abandoning everything but the committed will pull through the bad patch and get a medal. If you feel you might just give Comrades a try it is unlikely you will keep up even the training. It has been written that to get a Comrades medal has changed the lives of many ordinary people who now find nothing is impossible.

There are several steps in completing a commitment.  First of all you have to adjust your life pattern to fit in one and a half hours training per day and longer at most weekends. The lives of others have to be considered such as family, friends and work colleagues. The effect of the prolonged physical input to your training will impinge on your energy in these other activities. It is important at this early stage to make an announcement to all these people who surround your life that you are committed to finishing this year’s Comrades in a particular time. You will need the support of these friends at some time during the next 6 months and it will be there if you have the courage to speak out to everyone of your dream. At our Comrades Panel meetings we distributed a Commitment card in January saying "I am committed to starting and finishing the Comrades Marathon.  Signed…..” The audience was told not to come to the next meeting in February unless the card is signed and presented at the door. The attendance increased in February. A Comrades is not for the faint hearted.  Comrades is not for the uncommitted who say “I will see how I feel after Easter”. The same people say “I will see how I feel at halfway in Comrades”. The half-hearted do not finish or they settle for second best.  Running in January is characterised by restraint.  Each and every run, be it a midweek training run or a weekend race, should be finished with a little bit in hand.  It means that to build up strength over the shorter distances, with a long programme ahead, it is essential to never put too much effort into a run.

Having said that, during January the runs are faster over the short distances to allow for slowing down in the coming months ahead with the longer runs.  One basic rule for ultra marathon runners is "As the distance increases, the speed decreases.”

A good preparation for an easy run in the standard marathon is to run two runs of between 25 and 32kms and be running about 65kms per week.  The qualifying marathon will also give you a race seeding for the start of the Comrades race. For the best chances of getting a sub 11 hour bronze medal at Comrades is to qualify under 4hours 00mins, which is a D grade.  Up to and including sub 4hours 20mins (Seeding grade F) is also fairly certain to get you a bronze in May. The Vic Clapham medal for between 11hrs and the 12hour cut off comes mainly from the Seeding groups G (sub 4hrs 40mins) and H (sub 5hrs 00mins)
Bill Rowan medals are won by approximately only the top 20%.of the field and come mainly from grade B (sub 3 hours 20 mins) and C (sub 3 hours 40 mins) seeding.

Indicators for January and February  

Distance	Time for Bronze	Mins/km	Time for Bill Rowan	Mins/km
8km Time Trial	45 mins	5,6	36 mins	4,5
10km	56 mins	5,6	45 mins	4,5
15km	85 mins	5,7	69 mins	4,6
21kms	2hrs 03mins	5,8	1hr 43mins	4,6
30kms	3hrs 03mins	6.1	2hrs 33mins	4,8
36kms	3hrs 43mins	6,2	2hrs 56mins	4,9
42kms	4hrs 20mins	6,2	3hrs 31mins	5,0

Generally, whenever possible, it is best to go to road races twice per month and enjoy a leisurely club run without stopwatch and kilometre boards in between.  This is an example of hard week/easy week, which will be very valuable to reduce the risk of injury.  This pattern can be extended to Hard day/Easy day with equal benefit.

In January the objective is really quite simple; to run a 30km race (Bay to Bay) in less than 3hrs 03mins followed 2 weeks later with a 36km race (Redhill Classic) in less than 3hrs 43mins.  It is part of the foundation being laid to run a full marathon on February 22nd at Peninsula.  In addition there are 3 club runs of between15kms and 20kms to recover from races and build up endurance for next month.

TRAINING PROGRAMME FOR JANUARY

Objective. To run a 30km race in less than 3hrs 03mins followed by a 36kms race in 3hrs 45mins.  

	Week 1	Week 2	Week 3	Week 4	Week 5
w/c	29/12	05/01	12/01	19/01	26/01
Monday	REST	REST	REST	REST	REST
Tuesday	8km T/T	8km T/T	8km T/T	8km T/T	8km T/T
Wednesday	8	8	8	8	8
Thursday	10	10	10	10	12
Friday	5	5	8	5	8
Saturday	8	5	8	36km race	8
Sunday	20km club run	30km race	15km club run	REST	15km club run
Total	59km	66km	57km	65km	59km

Total kilometres for January 2009 = 306km (a 5 week month)

Notes:

1.  Both the 30km and the 36kms race can be used to reach your indicator time.
2.  Make sure you drink enough (150ml) at each drink station.
3.  Take club runs slowly, walking when necessary.
4.  Note that the weekend run after a 30km and a 36km race is only 15km to get a sensible recovery.
5.  The Bill Rowan programme uses the same distances but run at faster times as shown in the table for      Indicators.

In February the build up to the standard marathon at the end of the month continues with a 36km race at the end of January.  This is a full dress rehearsal for the marathon and will be run with a slightly slower second half.  At race distances over 32kms you can always expect to run a slower second half. This is particularly true in Comrades.  Keep fully hydrated in the races and with sufficient carbohydrate by drinking 400ml coke per hour and extra water if thirsty.  Walk at each drinks table for a few metres.  Walk part of the hills in both these races which are tough. Get used to walking because you are certainly going to walk many sections in Comrades.
Pace judgement is the most important factor in the marathon and you must avoid going out too fast.  A Pacing Chart is given and make a copy and run with it in a plastic bag.

Pacing Chart for standard marathon

Kms	Stopwatch Time
10	1hour 01mins
20	2hrs 00mins
21,1 Halfway	2hrs 07mins
30	3hrs 03mins
40	4hrs 07mins
42,2 Finish	4hrs 20mins

The first half is run at 6,0mins/km and the second half at 6,3mins/km which is an average of 6,16mins/km.  It is likely that you will walk more frequently in the second half.  To finish in just under 4hours 20 mins will give you an F grade seeding and put you in a great position to get your bronze sub 11 hour at Comrades.

Objective. To qualify in a standard marathon in less than 4hours 20mins.

	Week 1	Week 2	Week 3	Week 4
w/c	02/02	09/02	16/02	23/02
Monday	REST	REST	REST	REST
Tuesday	8km T/T	8km T/T	8km T/T	8km T/T
Wednesday	8	8	8	8
Thursday	12	10	12	12
Friday	8	8	8	8
Saturday	5	8	5	8
Sunday	25km club run	20km club run	42km race	15km club run
Total	66km	62km	83km	59km

Total kilometres for February 2009 = 270km

Note:

Closing date for Two Oceans is March 4th 2009.  Enter after Peninsula marathon.
The first major objective, to qualify, has been achieved and after a short rest you will be tackling the 10 week hard training programme to develop you into a seasoned ultra marathon runner.          

 

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