![]() My suggestion is to do your strength training on 2 of your 3 rest days in the week, leaving at least 1 full day between each gym session. The earlier you start with your strength programme, the sooner you will be used to the added work and the lower the impact will be on your programme. The eccentric load (pounding) on your legs is extremely high, to help prepare for this, strength training is highly recommended for the down run. Secondly, it is very important to take note of how hard the down run is on your legs. ![]() The programme for the rest of 2022 will be based around developing consistency as this will be the most crucial factor in determining your 2023 Comrades race day success. (In brackets, I have put down what I believe to be more appropriate times in these conditions) It is compounded by combing 2 or more of these factors (4:40).You do not follow a very strict, conservative race plan (4:45).Ěchieved in temperatures lower than 19 degrees Celsius (4:45).You are at greater risk of not finishing if qualifying was: What is of great importance is that the majority did finish and so it IS POSSIBLE. Meticulous preparation and pacing on race day are key. The degree of difficulty increases because G Batchers take on average 5:15 to cross the start line and H batchers take 5:35 – these are to date the highest finisher % from these 2 groups.įrom these stats, a sub 4:50 qualifier does not guarantee a finish. In building this plan I have considered the finisher stats kindly provided to me by The Comrades Marathon Association to plan the programmes as follows:Ħ6.9% of H Batch starters (sub 4hr50 Marathon) finish under the official 12hr finish time, while 84.4% of G Batch (Sub 4:40 Marathon) starters receive a Finishers Medal. Our goals for 2023 are 3-fold: 1) to build you up, injury free and health work 2) Make you confident that you too can be a runner 3) to finish a half marathon or 2 in 2022. ![]() For that reason, the programme starts at a very basic level and builds up to a later qualifier than the other plans in 2023. The finishers programme is a unique programme and offering for runners who have literally taken up running so that they can finish the Comrades in 2023. Comrades 2023 Finishers Programme by Lindsey Parry – Official coach of the Comrades Marathon Association: ![]()
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