Coach Chris Bruwer

2024 - NOT DOING COMRADES? Here is a typical ROADMAP for a fast 42km in the last q of 2024. Hope it provides some food for thought.

General Approach
Road Map to FAST MARATHON end of 2024
Phase 1
GOAL - Focus to rebuild general Strength /Conditioning to be able to develop basic speed again. Emphasis also on Easy runs to improve cardio system – the ENGINE of the body.
TIME FRAME – May 2024
Major focus on building overall strength and conditioning in the gym (3 x per week) and after a few weeks then using short hill sprints to convert general strength into specific (running) strength and speed. Start to do a second easy run of 25 to 30 min on the days of gym/conditioning (use program I send to do at home).

Any races in this month are only part of EASY RUNNING, we must respect the process. You will not be able to race fast, we are NOT doing that work now.
Phase 2
GOAL – Convert the new strength and conditioning into 10km and 21km speed and speed endurance, while continuing to build the ENGINE.
TIME FRAME – June/July 2024
Start to use “short intervals” either on track or on the road, designed to improve VO2 Max – most needed for 10km, as well as tempo runs and threshold “longer intervals” – much needed for the 21km. All along we are aiming to make you a faster runner, which ultimately leads to faster marathons.
Add 5 to 10minutes to the additional 3 runs per week, we have to see how you cope.
Choose a target 10km race first or second week of Jule and a target 21km race end of July ideally.
Phase 3
GOAL – We now enter the Marathon preparation Phase, which also has 3 phases, but more of this later based on the progress made May to July. If needed, due to illness etc, we may top up the above by a week or 2.
Add 5 to 10minutes to the additional 3 runs per week, we must see how you cope, goal is to try to get to 3 x 60min easy double runs if possible.

THIS IS JUST ONE APPROACH AND NOT A 1 SIZE FITS ALL - I can send you a Coaching enrolment form if you would like a personalised approach and plan.

COMRADES 2024 - EISH, HOW THE TIME HAS FLOWN, THIS IS MY MESSAGE ALONG WITH MAY PROGRAMS --- They next 6 weeks are by FAR the most important in terms of getting ready for RACE day. The FINAL long run must be easy and FUELLING before, during and after is KEY to ensure quick recovery, we want to get in 3 more tough weeks, with 3rd week of the month the toughest and then getting ready to taper, KEY now is to stay healthy, if you have a ni**le or any cold/flu symptoms, DO NOT train through it, rather let me know and I can make adjustments. THE GOLDEN RULE, is to get to the start healthy and rested

GOOD LUCK EVERYONE