A Unofficial TRAINING PROGRAM
DATE 16 June 2004
DISTANCE 87.3 km’s
START – Durban
FINISH – Pietermaritzburg
|Distance of Race||Qualifying time|
|48 – 50 km||06:00|
|52 – 54 km||06:30|
There are many different ideas on training for a ultra marathon such as Comrades and there are always people who argue that they have the best training program. I submit, mine isn’t the best but then again, I don’t know who’s is or what the “best” is for that matter. This training program is based on my planning logbook for the 2000 Comrades Marathon. Use it as a guide as that was a training program is all about. If you miss a day, forget it – it’s gone. It cannot be made up.
The reason for placing this training program here is the fact that, to my knowledge, nobody has made their training program available on the net. This is a disgrace as the spirit of Comrades is to help each-other through one of the toughest ultra’s. On the forum when a runner in the USA asked for training tips, the reference was not to a South African site, but one in the States based on running an ultra. I hope that this changes in the future and all recognised coaches have their programs available for all – for free.
The program is for a 10:00 – 12:00 hour cut-off.
Again, I stress, this is a guideline. Go to time trials at the club and chat to experienced Comrades runners but leave the silver medallists alone for now, subscribe to Runners World, attend the panel talks. The program worked will for me and guided me to an “easy” Comrades and what a party throughout and after. The Paulshof Plodders have a saying, “if someone says they enjoyed Comrades, they lie about everything else as well”. There is one thing for sure, it’s a life changing experience and you will cry when you finish your first.
Comrades marathon 2004 Up-Run Pacing Chart
|Route section||Distance||Km to go||Time||Pace||Time||Pace||Time||Pace||Time||Pace|
|Halfway up Botha’s Hill||32||55.3||04:17||07:53||03:56||07:14||03:13||05:55||02:41||04:56|
|Drummond (half way)||43.5||43.8||05:50||07:33||05:20||06:55||04:22||05:40||03:38||04:43|
|Over top og Inchanga||47||40.3||06:18||08:19||05:47||07:38||04:44||06:14||03:56||05:12|
|Harrison / Cato Ridge||56||31.3||07:33||08:16||06:55||07:35||05:40||06:12||04:43||05:10|
|Halfway up Little Polly’s||74||13.3||10:03||08:19||09:13||07:38||07:32||06:14||06:17||05:12|
|Bottom of Polly Shorts||77||10.3||10:30||08:38||09:37||07:55||07:52||06:28||06:33||05:24|
|Top of Polly Shorts||80||7.3||10:58||09:42||10:03||08:54||08:14||07:17||06:51||06:04|