Physical Address

Corner of Adelaide Tambo Drive and Swapo Road, Durban North, South Africa

Comrades 2016 Bill Rowan Training

Home/Comrades 2016 Bill Rowan Training
Comrades 2016 Bill Rowan Training 2017-05-22T15:17:04+00:00
Print Friendly

Training Paces:

Easy (E) : 5:10-5:40/km
Long (L) : 5:20-5:50/km
Recovery (rec) : 5:50-6:10/km
Firm : 4:40-4:50/km
Hills : 4:20-4:28/km
1km : 4:20-4:30/km
These paces are a guide for someone who is training for a 3hr30 Marathon, aim to run at or around these paces taking note of how easily you recover

January 2016

Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Jan REST 1hr easy 1hr30 easy
4 Jan REST Easy 15min; 6x2min hill repeats; Easy 10min 1hr15 easy 1hr rec REST 1hr30 easy 2hrs easy
11 Jan REST Easy 15min; 8x2min hill repeats; Easy 10min 1hr20 easy 1hr rec REST 1hr45 easy 2hrs30 easy
18 Jan REST Easy 15min; 10x2min hill repeats; Easy 10min 1hr20 easy 1hr rec REST 1hr45 easy 3hrs easy
27 Jan REST 1hr easy 1hr20 easy 15min easy; 8km TT; 10min easy REST 1hr30 easy  2hrs easy

February 2016

Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Feb REST Easy 15min; 10x2min hill repeats; Easy 10min 1hr20 easy 1hr rec REST 1hr45 easy 2hrs easy
8 Feb REST Easy 15min; 10x2min hill repeats; Easy 10min 1hr20 easy 1hr rec REST 1hr easy 2hrs30 L Run on hilly route
15 Feb REST 1hr rec 1hr20 easy Easy 15min; 10x2min hill repeats; Easy 10min REST 1hr45 easy 2hrs45 L Run
22 feb REST 1hr easy 50min easy 15min easy; 8km TT; 10min easy REST 1hr30 easy 3hrs L Run on hilly route
29 Feb REST 1  

March 2016

Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Mar Easy 15min; 6x1km, 1min rec; Easy 15min 1hr30 easy 1hr rec REST 2hrs easy  Easy 3hrs run
7 Mar REST Easy 15min; 7x1km, 1min rec; Easy 15min 1hr30 easy 1hr rec REST 2hrs easy 2hrs30 easy
14 Mar REST Easy 15min; 8x1km, 1min rec; Easy 15min 1hr30 easy 1hr rec REST 2hrs easy 3hrs30 easy
21 Mar REST 1hr easy 1hr easy 15min easy; 8km TT; 10min easy REST 1hr easy Marathon as Training run
28 Mar REST Easy 15min; 8x1km, 1min rec; Easy 15min 1hr40 easy 1hr rec  

April 2016

Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Apr REST 2hrs easy 3hrs easy
4 Apr REST Easy 15min; 8x1km, 1min rec; Easy 15min 1hr40 easy 1hr rec REST 2hrs easy 4hrs easy
11 Apr REST Easy 15min; 8x1km, 1min rec; Easy 15min 1hr40 easy 1hr rec REST 2hrs easy 3hrs easy
18 Mar REST Easy 20min; 8km TT; Easy 10min 1hr easy 20min easy; 8km TT; 20min easy REST 15min easy 50-55k Long run
25 Mar REST Easy 20min; 10x2min hill repeats; Easy 15min 1hr40 easy 1hr rec REST 2hrs easy  

May 2016

Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 May 2hrs30 easy
2 May REST Easy 20min; 10x2min hill repeats; Easy 15min 1hr40 easy 1hr rec REST 2hrs easy 3hrs easy
9 May REST Easy 15min; 6x2min hill repeats; Easy 10min 1hr15 easy 1hr rec REST 2hrs easy 2hrs easy
17 May REST 15min easy; 8km TT; 10min easy 45min easy 30min rec REST 15min easy 1hr easy
23 May REST 1hr easy 30min easy 20min easy REST 2hrs easy Comrades