SUB-11:00 PROGRAMME

for Bronze Medal

IF this is your first attempt at Comrades but you are a regular runner and can do a half marathon in two hours or a marathon in under 4hrs30, then this is the place for you to start. (You should also be close to capable of 27min for 5km, 57min for 10km and 2:08 for 21km.)

The aim is to be able to run a sub 4:30 marathon before Comrades.

Because you will employ a run-walk strategy for your qualifier and Comrades, we will use this strategy in training. Note that the walk is a fast walk with purpose – it is a change in focus on the muscles, not a “rest”.

If you feel you would like to train more, adding cross or strength training is recommended.