The basis of the entire plan is to progress gradually from month to month with small but easily attainable objectives, which build to a slightly higher objective that in turn is easily achieved. We call it ‘biteable bits and chewable chunks’.
Achieving these objectives give you regular boosts in confidence, which will carry you to the start at Comrades. They are so used to achieving a new objective, that they easily achieve their ultimate goal of getting a Comrades medal at a distance that they have never completed before.
By advancing slowly each month we avoid what all road runners are afraid of, an injury. There are already many well-used anecdotes in running of which the most famous must be: ‘Don’t do too much too soon’. This plan avoids this constantly throughout the six-month training period. We settle on short-term objectives for the month which are always very clearly stated and can be seen by everyone whether they have achieved them or not.
The ultimate objective of the plan is ‘to run the Comrades Marathon in under 12 hours and finish feeling weary but elated and wanting to run again next year’. A regular objective in the same style will be given to you each month, along with all the advice you need on how to achieve it. The plan stretches over a reasonably long period of time so each month it is important that we ask ourselves: ‘Where am I now?’
We will use measurement tools in order to answer that question for yourself to give you the reassurance that you are on the right track to get your medal. You need to know early on if you are doing things correctly from the start, but even more so as you approach the final exam on Comrades Day.
You will never be in doubt. We use a monthly advice sheet that sets an achievable objective for the month.
Finally, there is a training programme showing you how far to run each day and a total kilometre tally for the week. Recommended races in main areas are provided so that you are able to compete in the appropriate events that take place at the weekend.
The thought of running 90 kilometres over 12 hours can be daunting and, after completing a mid-week training run, the thought really seems impossible at the beginning of January. It is for this very reason that we split it up into manageable targets that we can reasonably contemplated and put the longer-term objective temporarily in the back of your mind.
These current targets are the ‘bite-able bits’ and ‘chewable chunks’ that form the basis of your training programme.
There has been a lot of information on all these short-term objectives in this chapter but you must be dying to know what the overall work load is.
You will be expected to run approximately 1,500 kilometres between 1 January and mid-June. That includes Comrades race day.
Included in the total kilometres are two standard marathons of 42 kilometres and three ultra-marathons of between 50 and 65 kilometres.
Days available between 1 January and 9 June : 161 days
Rest days (every Monday): 23 days
Running days over six months: 138 days
Total kilometres to cover in programme: 1516 kilometres
Average kilometres per day: 10,1 kilometres.
Yes, that is all that is needed to get a safe bronze on Comrades Day. Having given you the total distance you will be required to run between January and May, here is the structure of the plan.
Phase 1. Build up to standard marathon and qualify by the end of February, approximately 8 weeks. Gradual increase from 21 kilometres through 32 kilometres to 42 kilometres over 8 weeks to qualify with ease and earn your first big confidence builder.
Phase 2. Hard training competing in ultra-marathons until Long Club Run of 65 kilometres in early May, approximately, 9 weeks. Most runners at all levels can only tolerate up to a maximum of 12 weeks hard training before an event. You will do only 9 weeks in order to avoid over-training. This time will however develop huge stamina and endurance.
Phase 3. Wind down until 29 May, approximately 4 weeks. Total weeks training: 21 weeks. The wind-down after the Long Club run of 65 kilometres of a generous 4 weeks will allow for full recovery of muscles and to recharge your energy and enthusiasm.
There is a danger to do more than the programme to improve their chances of finishing. It doesn’t work like that at Comrades. To do more will result in fatigue, and increased risk of injury and sickness.
Most of you will get a serious dose of the ‘plods’, which is a temporary lethargy about training, heavy legs and total loss of motivation. There is a risk of self-inflicted destruction. The clever runners never do more. The clever runners only do enough to reach their objective, the safe bronze.
The art of training is to do the minimum training to achieve your goal.
What should you be doing in December? The linked schedule ends on week 26, the last week of December. We will pick up the training over the first week of January – on week 27.
If you are interested in getting hold of Don Oliver’s book “Make Sure of Your Comrades Marathon Medal” – Click here for details.
All the best over this festive season. Keep your eye on the prize and your feet on the road. Tom.