Comrades Marathon 2025
Novice – definition – “Haven’t run much before but want to be part of the action in Comrades 2025, and get a medal.”
Based on training schedules of the late Don Oliver, Comrades Coach. Adapted and edited by Tom Cottrell.
The foundation period, covering July to December is the time to lay a solid foundation for the serious Comrades training that starts in early January. In July we find many different runners out there, with different levels of fitness and preparation. They all do different types of training, depending on their past performance – ranging from the well-trained, successful Comrades finishers in 2024, to the TV viewers who were so stimulated and challenged by the coverage of this year’s thrill, that they want to be part of the action in 2025, notwithstanding they can hardly call themselves athletes at this stage.
We will be focusing on a novice Comrades hopeful. You have started running regularly and you are enjoying it. Perhaps you have finished a 10 kilometer race or even a half marathon. Here you will find a programme that takes you through to the end of the year. That’s when you should be ready to embark on a solid 6-months programme of well-constructed training for Comrades 2025.
The very first thing to do is to go to your doctor and break the news to him of your latest ambition. Let him check you out with a stress ECG and all the other tests, so that you start off with confidence.
The second thing to do is to make a firm commitment to your family, friends and colleagues that you will be a Comrades runner next year. The dedication and persistence you have to develop and the sacrifices you will have to make means that Comrades is not for the faint hearted. Believe you me!
The third thing is to get the kit. As a start, get a pair of good recommended running shoes from a specialist shop, and suitable clothing for winter running.
Fourth thing is to join a running club or a group of local running friends, some of whom have done Comrades before, and arrange to train regularly with them. They will help you run on safe training routes in good company.
Fifth thing is to allocate time for training in your already busy life but not at the expense of family, friends and your job.
As with all road running training, you have to start off slowly and build up gradually to adapt to the new lifestyle. Your heart and breathing will develop more rapidly than your muscles and bones. As a result, injuries are an ever-present danger and must be avoided at any cost. Progress gradually. Only do as much as the programme asks. To get ahead and do too much too soon will land you in the physiotherapist’s rooms. You will be set bi-monthly targets – settle for just that and no more. Please note that you start of with walking/jogging sessions only. You will run or jog all the way later.
Here is how you start:
Part 1 – July and August 2024
Thought for the month: “At least I’ve made a start: