SUB-12:00 PROGRAMME

for Finishers

IF this is your first attempt at Comrades and you have not followed my Comrades programme for June-December, but you are a regular runner and can do a half marathon in 2hrs20, then this is the place for you to start. (You should be close to capable of a 4:50 marathon, 29min for 5km, 1hr for 10km and 2:17 for 21km.) The aim is to be able to run a sub-4:50 marathon before Comrades.

Because you will employ a run walk strategy for your qualifier, long run 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”.

Recovery is important so do not add extra running – add cross or strength training instead.