Comrades training programme for serious athletes-sub 6h00-by Nick Bester
Week 1 (12-18March)
MondayMorning 10km.easy
AfternoonRest
TuesdayMorning 8km. easy
AfternoonRest
WednesdayMorning 5km. easy
AfternoonRest
ThursdayMorning 5km. easy
AfternoonRest
Friday Morning Rest
AfternoonRest
Saturday Morning OM DIE DAM 50KM.
AfternoonRest
Sunday MorningRest
Week 2 (19-25 March)
MondayMorning 5km easy
AfternoonRest
TuesdayMorning 8 km easy
AfternoonRest
WednesdayMorning 8km easy
AfternoonRest
ThursdayMorning 10km easy
AfternoonRest
Friday Morning 10km easy
AfternoonRest
Saturday Morning Rest
AfternoonRest
Sunday MorningLong run 20km.
Week 3 (26March-1 April)
MondayMorning 10km easy
Afternoon15km easy
TuesdayMorning 5km easy
AfternoonTrack: 3000 x 2 @ 9 min (walk 200m)
WednesdayMorning Rest
AfternoonMid-week long run 25km
ThursdayMorning 15km easy
AfternoonTrack: 800m x 5 @ 2:30 min (walk 200m)
Friday Morning 15km easy
AfternoonRest
Saturday Morning Long run 35km
AfternoonRest
Sunday Morning10 km Race
Week 4 (2April –8 April)
MondayMorning Rest
AfternoonRest
TuesdayMorning 15km easy
AfternoonTrack: 1600 x 5 @ 4:45 min (walk 200m)
WednesdayMorning 15km easy
AfternoonMid-week long run 25km
ThursdayMorning 15km easy
AfternoonTrack: 400m x 12 @ 70sec (walk 200m)
Friday Morning 15km easy
AfternoonRest
Saturday Morning Long Run 40km.
AfternoonRest
Sunday MorningEasy 10km.
Week 5 (9-15 April)
MondayMorning 15km easy
Afternoon15km easy
TuesdayMorning 15km easy
AfternoonTrack: 5000 x 2 @ 17 min (walk 200m)
WednesdayMorning 15km easy
AfternoonMid-week long run 25km
ThursdayMorning 15km easy
AfternoonTrack: 1000 x 5 @ 3 min (walk 200m)
Friday Morning 15km easy
AfternoonRest
Saturday Morning Long run 30km
AfternoonRest
Sunday Morning8km race
Week 6 (16-22April)
MondayMorning 8km easy
Afternoon8km easy
TuesdayMorning 8km easy
AfternoonTrack: 1000 x 5 @ 3 min (walk 200m)
WednesdayMorning 5km. easy
Afternoon12km. easy
ThursdayMorning Time trial 8km.
Afternoon5km. easy
Friday Morning Rest
AfternoonRest
Saturday Morning Long Run 50km.
AfternoonRest
Sunday MorningRest
Week 7 (23-29 April)
MondayMorning Rest
Afternoon15km easy
TuesdayMorning 15km easy
AfternoonTrack: 5000m x 2 @ 17 min (Walk 200m)
WednesdayMorning 15km easy
AfternoonMid-week long run 25km
ThursdayMorning 15km easy
AfternoonTrack: 1000m x 5 @ 3 min (Walk 200m)
Friday Morning Rest
AfternoonRest
Saturday Morning Long run 60km
AfternoonRest
Sunday MorningRest
Week 8(30 April-6 May)
MondayMorning 15km easy
Afternoon15km easy
TuesdayMorning 15km easy
Afternoon15km easy
WednesdayMorning 15km easy
AfternoonRest
ThursdayMorning 10km race Wally Hayward
AfternoonRest
Friday Morning 15km easy
AfternoonRest
Saturday Morning 20km easy
AfternoonRest
Sunday Morning15km race
Week 9 (7-13 May)
MondayMorning Rest
Afternoon15km easy
TuesdayMorning 15km easy
AfternoonTrack: 5000m x 2 @ 17 min (Walk 200m)
WednesdayMorning 15km easy
AfternoonMid-week long run 25km
ThursdayMorning 15km easy
AfternoonTrack: 1000m x 5 @ 3 min (Walk 200m)
Friday Morning Rest
AfternoonRest
Saturday Morning Long run 60km
AfternoonRest
Sunday MorningRest
Week 10 (14-20 May)
MondayMorning Rest
Afternoon15km easy
TuesdayMorning 15km easy
AfternoonTrack: 3000 x 2 @ 9 min (walk 200m)
WednesdayMorning 15km easy
AfternoonMid-week long run 25km
ThursdayMorning 15km easy
AfternoonTrack: 800m x 5 @ 2:30 min (Walk 200m)
Friday Morning 15km easy
AfternoonRest
Saturday Morning Long run 40km
AfternoonRest
Sunday MorningRest
Week 11 (21-27 May)
MondayMorning Rest
AfternoonRest
TuesdayMorning 15km easy
AfternoonTrack: 1600m x 5 @ 4:45 min (walk 200m)
WednesdayMorning 15km easy
AfternoonMid-week long run 25km
ThursdayMorning 15km easy
AfternoonTrack: 400m x 12 @ 70 sec (walk 200m)
Friday Morning 15km easy
AfternoonRest
Saturday Morning 10km Cross Country
AfternoonRest
Sunday Morning21km easy
Week 12 (28 May-3 June)
MondayMorning 15km easy
Afternoon15km easy
TuesdayMorning 10km easy
AfternoonTrack: 5000m x 2 @ 17 min (Walk 200m)
WednesdayMorning 15km easy
AfternoonMid-week long run 25km
ThursdayMorning 10km easy
AfternoonTrack: 3000m x @9 min (walk 200m)
Friday Morning 15km easy
AfternoonRest
Saturday Morning 12km Cross Country
AfternoonRest
Sunday Morning30km easy
Week 13 (4-10June)
MondayMorning 15km easy
Afternoon5km easy
TuesdayMorning 5km easy
AfternoonTrack: 5000m x 1 @ 17 min
WednesdayMorning 5km easy
Afternoon15km easy
ThursdayMorning 5km easy
AfternoonTrack: 5000m x 1 @ 17 min
Friday Morning Rest
AfternoonRest
Saturday Morning 15km easy
AfternoonRest
Sunday Morning15km easy
Week 14 (11-17 June)
MondayMorning 8km easy
Afternoon8km easy
TuesdayMorning 8km easy
AfternoonRest
WednesdayMorning 5km easy
AfternoonRest
ThursdayMorning 5km easy
AfternoonRest
Friday Morning Rest
AfternoonRest
Saturday Morning Rest
AfternoonRest
Sunday COMRADES MARATHON