Question from Chris Becker: Next year I want to run the Comrades Marathon. How can I alter my training to fit in with the Comrades Marathon but still obtain speed and endurance?
Run SMART Coach, Vince Sherry: You have a couple options depending on your goals for the Comrades Marathon… If your goal is simply to finish the race feeling strong, I would recommend that you continue to train similarly to the way you are now, with one exception… put more emphasis on the long runs, making them further and more frequent. A major component of running well in a race of this length is the body’s ability to convert fat to fuel efficiently. This takes practice and is best accomplished by building a strong aerobic base (lots of steady mileage).
If you’ve been doing marathon training you’re probably well on your way already. That being said, you may do better by backing off the interval work (assuming you’re doing interval work) and focusing on the mileage, long runs and occasional threshold workouts. Strides a few times a week would help maintain the speed you’ve built during your marathon training. You may find that the change in the training routine keeps you fresh and actually benefits you long term.
Seeking advice, feedback or answers to running-related issues, email askacoach@runsmartpoject.com.
Tags: Comrades Marathon, Vince Sherry
I think this is very sound advice.
HI
i would like some advice,
i am planning on running my first Comrades next year, i did some research on a few training programs for first time Comrades runners, the thing is they all say i should be doing easy runs, such as, run for 2 min then walk for 3, then run again for 4 min walk for 5, stuff like that. but at the moment im in the habit of running between 5 and 10 km per day without stopping.
should i do the beginners training program? it just feels like it will be a step backwards for me, i dont want to lose any fitness.
I have completed only two 10km races so far.
i hope to hear from you soon.
thanks
Michael
Hi Michael,
Looks like those run/walk programs they’ve listed are for people taking their first steps as runners. If you’ve already run two 10ks you are probably ready for more than that.
In training for a first time ultra I recommend
1) prioritizing a long gradual buildup of long runs, and time on feet.
2) learning everything you can about fueling.
Tim Noakes’ Lore of Running has extensive discussion about Comrades and the type of training and nutrition used by those who have done well there including multiple time champion Bruce Fordyce.
Make sure increases in mileage are done in steps that allow you to slowly progress and adapt to the volume of work. This takes time. Target running 6 days per week, and building one run a week to a long run, approximately 20-25% of weekly mileage. Keep your pace easy, don’t try to increase the amount you run and the pace you run at the same time. An ultra is entirely aerobic.
Depending on where your mileage is you may want to plan for some intermediate races before Comrades. A marathon or 50k would be great steps along the way.
Good luck,
MIKE