Comrades Marathon Bronze Medal – What does it take to run a sub 11 hour Comrades

Comrades Marathon Bronze Medal – What does it take to run a sub 11 hour Comrades


Welcome on to the next of our videos, today
we are talking about the Comrades Marathon bronze medal, the sub 11 hour finish. What
does it take to get yourself a bronze medal at the Comrades Marathon? We’re going to be
talking specifics about mileage as well as what it takes from an ability perspective.
So how many kilometers, if you’re chasing a bronze medal of Comrades, how many kilometers
should you be running from the first of January right through to Comrades race day. We’ll
also be taking a look at the times you should be hitting for a 5k, a 10k, a 21k and a 42k
to make sure that you can run a comfortable bronze medal. That’s all coming up in today’s
video with the official Comrades Marathon coach Lindsay Parry. And also don’t forget
we’ve created a pretty extensive guide about what it takes to run a Comrades bronze medal.
If you click on the link on the screen right now, or the link that’s with this video, it’ll
take you through to that page, Also included on that page is probably one of the questions
we get asked the most is how many marathons and how many ultra marathons should I be running
between January and Comrades if I I want to get myself a bronze medal. If you click through
now it’ll take you through to that page and you’ll be able to take it out. Well Lindsay,
the video we did about the times and and sort of mileage you need to do for the Vic Clapham
medal at Comrades was very well received. So we thought we would do one for the bronze
which is sub 11. And for a lot of people who’ve been around Comrades for a long time, they
sort of discount the Vic Clapham saying that doesn’t really count because back in the day
sub 11 was a finish but sub 11 or bronzer is a great time for Comrades. Let’s talk about
the numbers. What do we need to do to get ourselves a bronze at Comrades. First of all,
who who would be ideal sort of candidates for a bronze medal at Comrades? Is anyone
capable of running bronze? Look I must, before I answer your question,
Brad say that the people who are disparaging about the Vic Clapham not being a finish.
I think the two things we must always bear in mind and the first is that the original
Comrades was a 12 cut off. So they claim to be traditionalist because there was a fairly
long period in the history of Comrades where sub 11 was the cut off, but the original Comrades
was 12 hours. And secondly, it doesn’t matter how disparaging you are about a sub 12 hour
finish, when you’re on the road, and things aren’t going quite according to plan, there
are lots of people that make the conscious decision that they don’t care what time they
finish in as long as they actually finish. And that’s really, for me, one of the things
that I love about Comrades is that at some point in time, it doesn’t matter what time
you’re going for, you are eventually broken down to “I am just going to finish” and whether
that’s achieving your goal or being just outside, it doesn’t matter, because the pride is there
just for crossing the line. So in simple terms, the people who are capable of running a sub
11 hours are people who can run under the 4 and a half hours for a marathon. And obviously,
if you’re new to running and you setting your targets, we don’t start with a marathon we
start down on the lower end. And so there are a couple of milestones that perhaps will
tell you whether you’ve got the ability or if you just outside of those times, you can
still aim for a bronze but you just need to understand where you need to get to, if you
realistically have a chace at a bronze. We’ll start down on the shorter end which is 5k’s
and you need to be around about 27 minutes or close to 27 minutes on a 5k. Sub 1 hour/56-57
minutes on it on a 10k. 2:05’ish on a 21 and as I said earlier, under 4 and a half hours
for a marathon. Lindsey, as we said with the Vic Clapham guys,
if you are slightly out on one or two those distances it’s not going to dictate whether
you out and out can’t run that sort of marathon. But one thing you do need to be wary of, if
you are slightly outside of those paces, is that you’re not smashing all your training
runs as hard as you can to try and get faster in the build up to Comrades. I mean you really need to stick to the recommended
paces on the training program and if you are basically busting your chops to get into those
training zones, that’s a pretty good clue that the bronze is probably a stretch for
you and that you should be following the Vic Clapham. I know it’s counterintuitive, but
if you are pushing yourself too hard to get into the bronze paces, because that’s what
you’re desperate to run, you’re actually probably going to do worse than if you just pull back,
drop down into the Vic Clapham and program and ran at the appropriate places because
you literally are stimulating the wrong energy system for a 90 kilometer race if you are
finding yourself pushing in training every single day. If you want to learn more about that there’s
a link up on the screen right now about running slower to run faster, that will really explain
that concept and a lot more detail. And then Lindsay, let’s talk about mileage. A lot of
runners get sort of really caught up about how many kilometers you need to do from January
right through to Comrades. If you’re aiming for a sub 11 finish at Comrades, a bronze
medal, how many kilometers range wise, what should you be ballpark from the first of January
through the Comrades race day? Look Brad, that’s a great question. Because
particularly people that have been running Comrades for a couple of years, they do kind
of get caught up in trying to run more kilometers. And of course, they’ve got the experience
and their bodies are a little more hardy than people who haven’t run as many Comrades and
funnily enough, on the other end of the spectrum, you’ve got people that have run so many Comrades,
They’ve been running for so many years and just because that’s what they know and that’s
what they’ve always done, they don’t realize that as we get older, our recovery starts
to get a little bit compromised and actually by running a little bit less, they will in
fact run better. And I think it’s important then to just take stock and have a look at
it and what we looking at for a bronze medal is somewhere close to the 1000 kilometers
from January to race day, and that would be kind of 950 ish to 1100 ish, which when we
work that out, comes to about 50k to 55k’s per week. Now we know that that we’re not
going to run 50 to 55kms per week all the way through, you’re probably going to run
a little bit less January, February, and you’re going to end up in say the 65 to 70k bracket
through your peak training. But when we when we break it down and average it out, you’re
looking at roughly 55kms a week. It takes you to close to 1100kms Hey, thanks for watching. Don’t forget, if
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