Comrades 2016 Bill Rowan Training

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

Physical Address

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