SUB-9:00 PROGRAMME

for Bill Rowan Medal

IF this is your first attempt at Comrades, but you are a regular runner and can do a half marathon under 1hr40, then this is the place for you to start. (You should be close to capable of a 3:30 marathon, 22min for 5km and 45min for 10km.)

Start out a little easier and build up a little slower to ensure you build up injury free.

This programme is time based so people of more experience and greater running ability will get relatively more out of the programme and progress faster. The aim is to run a sub 3:30 marathon before Comrades.

(Training days are interchangeable. If your club has time trials (TT) on a Tuesday or Wednesday, you can swap Thursday with one of these days.)