TO QUALIFY IN A
STANDARD MARATHON
Don Oliver's 2009 Comrades Training Programme
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GAUTENG PROGRAMME
PHASE 1: TO QUALIFY IN A STANDARD MARATHON 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 may 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 unless the card is signed and presented at the door. 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 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 to 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 27 and 32kms and be running about 75kms 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 4 hours 00mins, which is a D grade. Up to and including sub 4 hours 20 mins (Seeding grade F) is also fairly certain to get you a bronze in May. The Vic Clapham medal for between 11hrs and the 12 hour 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 3hours 20mins) and C (sub 3hours 40mins) seeding. Indicators for January and February
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 half marathon in less than 2hrs 03mins. It is part of the foundation being laid to run a full marathon at the end of February. In addition there are three club runs of between 2 hours and 3 hours to build up endurance for next month. TRAINING PROGRAMME FOR JANUARY Objective. To run a 21km race in less than 2hrs 03 mins and complete a comfortable 30km club run.
Total kilometres for January 2009 = 308km (This is for a 5 week month equivalent to 246km for a 4 week month) Notes: 1. The second 21km race should be used to reach your indicator time. 2. Make sure you drink enough (150ml) at each drink station. 3. Pace your race to achieve even splits in these short races. 4. Take club runs slowly, walking when necessary. 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 32km race (Brookes Striders 32km February 8th 2009) at the end of the first week. This is a full dress rehearsal for the marathon and will be run with a slightly slower second half. Your splits should be 90mins and 100mins. 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 32km race and with sufficient carbohydrate by drinking 400ml coke per hour and extra water if thirsty. Walk at each drinks table for a few metres. 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
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.
Key words: comrades marathon, comrades
training programme, ultra marathon, standard marathon, pacing chart FEBRUARY TRAINING PROGRAMME. Objective. To qualify in a standard marathon in less than 4hours 20mins.
Total kilometres for February 2009 = 287km The first major objective 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. Internal links: External links: Official Comrades Marathon website |
Copyright Don
Oliver 2008