Comrades training programme by Deon Swart
This is the training programme followed by Deon Swart for Comrades 2003 he finished in a time of 7:58:35
Deon was busy training for an IronMan when he decided he will be doing Comrades as well in 2003.
WEEK 1
MondaySwim – 3x1km steady
TuesdayRun – 16km Hilly
WednesdaySwim 10x300m , Bike 50km Flat hard
ThursdayBike 60km long hills , Run16km Hilly
FridaySwim 20x100m , Run 10km easy
SaturdayBike 100km Hilly, Run 20km easy
SundayBike100km Flat ride
WEEK 2
MondaySwim – 3x1km steady, Run – easy 10km
TuesdayBike – 60km Hilly
WednesdaySwim 10x200m , Bike 40km Time Trial Run Easy 20km
ThursdayBike 60km long hills
Friday Swim 20x100m , Bike 50km easy
SaturdayBike 120km Hilly, Run 20km easy
SundayBike120km Flat ride
WEEK 3
MondaySwim – 10x200 Hard & 10x100 Hard, Run – easy 10km
TuesdayRun 16 CrossX
WednesdayBike 30km Time Trial Run Easy 20km
Thursday Swim 6x 500m & 20 x50m ,Run16km CrossX
FridayBike 50km easy
SaturdaySwim1000m/500m/400m/300m/200m/100m & 10x50m , Run 3hours
SundayBike150km Flat ride
WEEK 4
MondaySwim – 3x1km steady
TuesdayRun – 16km Hilly
WednesdaySwim 10x300m , Bike 50km Flat hard
ThursdayBike 60km long hills , Run16km Hilly
FridaySwim 20x100m , Run 10km easy
SaturdayBike 100km Hilly, Run 20km easy
SundayBike150km Flat ride
WEEK 5
MondaySwim – 3x1km steady, Run – easy 10km
TuesdayBike – 60km Hilly
WednesdaySwim 10x200m , Bike 40km Time Trial Run Easy 20km
ThursdayBike 60km long hills
FridaySwim 20x100m , Bike 50km easy
SaturdayBike 120km Hilly, Run 20km easy
SundayBike180km Flat ride
WEEK 6
MondaySwim – 10x200 Hard & 10x100 Hard, Run – easy 10km
TuesdayRun 16 CrossX
WednesdayBike 30km Time Trial Run Easy 20km
ThursdaySwim 6x 500m & 20 x50m ,Run16km CrossX
FridayBike 50km easy
SaturdaySwim1000m/500m/400m/300m/200m/100m & 10x50m , Run 3hours
SundayBike180km Flat ride
Taper for IM
WEEK 7
MondayREST
TuesdayREST
WednesdaySwim easy 2km
ThursdaySwim 1km easy & 10x200m hard
FridayRun 20-25km easy
SaturdayBike 180km hard
Sunday Run 25km – 30km easy
WEEK 8
MondaySwim 1km /2x 5000m / 5x200m / 5x100m tempo
TuesdayRun – Fartlek –(3min hard(HR180+, 3min slow) x 12
WednesdaySwim 1km easy & 20x100m tempo
ThursdayBike 60km hard (race pace)
Friday2km continuously
SaturdayRun 22km easy , last 2km sub 8min
SundayBike 80km easy
WEEK 9
MondayREST
TuesdayREST
WednesdayRun 8km easy
ThursdaySwim – 2km easy, Bike 20km easy spin
FridayREST
Saturday5th April - IronMan Race day – 3.8km swim, 180km Bike, 42.2km Run
SundayREST
WEEK 10
MondayREST
TuesdayREST
WednesdayREST
ThursdayREST
FridayREST
SaturdayREST
SundayREST
Training for Afriman Duathlon 10km run / 60km Bike / 10km run
WEEK 11
MondayRun 45min
TuesdayBike 40km easy spin
WednesdayRun 16km easy
ThursdayBike 60km easy spin
FridayRun 12km – first 8km easy , last 4km hard
SaturdayBike easy 60km
SundayRun 18km – first 16km easy, last 2km hard
WEEK 12
MondayBike 20km easy & 3x10km Time trial
TuesdayREST
WednesdayREST
ThursdayRun Hillwork – 3km warm up then 8x600m hill & 3km warm down
FridayBike 10km easy & 20km Time trial
SaturdayRun – track 2k warm up & 4 x1000m & 4km warm down
SundayBike – easy 40km spin
WEEK 13
MondayBike 50km fartlek
TuesdayBike 20km easy spin
WednesdayRun – easy 12km
ThursdayBike 30km easy spin
FridayREST
SaturdayREST
Sunday4th May RACE – 10km / 60km / 10km
WEEK 14
MondayREST
TuesdayREST
WednesdayREST
ThursdayREST
FridayREST
SaturdayREST
SundayREST
WEEK 15
MondayRun easy 10km
TuesdayRun 15km tempo
WednesdayRun 2hour
ThursdayRun , Hill work
FridayRun easy 12km
SaturdayRun 50 km easy (4hours)
SundayREST
WEEK 16
MondayRun easy 10km
TuesdayRun 20km easy
WednesdayRun 2hour
ThursdayRun , Hill work
FridayRun easy 12km
SaturdayRun 3hours easy
SundayBike – 80km easy
WEEK 17
MondayREST
TuesdayRun 15km easy
WednesdayRun 2hour
ThursdayRun 8km easy
FridayRun 15km tempo
SaturdayRun 3hours easy
SundayBike – 80km easy
WEEK 18
MondayREST
TuesdayRun 8km easy
WednesdayRun 1.5hour
ThursdayRun 10km easy
FridayRun 12km tempo
SaturdayRun 2hours easy
SundayBike – 80km easy
WEEK 19
MondayREST
TuesdayRun 12km easy
WednesdayREST
ThursdayRun 10km easy
FridayRun 8km easy
SaturdayREST
SundayRun – 4km easy
JUNE 16thCOMRADES !!