Yesterday on Ask Coach Parry we focused on your times in a 10km, 21km and 42km in order to get the Comrades Marathon Vic Clapham medal, the sub 12 hour finishers’ medal. And as promised today we are going to chat about a sub 11 Comrades Marathon medal. Lindsey you obviously mentioned yesterday, it is not an exact sign, but it will give people a rough guide on what they should be aiming for over the shorter distances. What should your 10km, half marathon and marathon time be if you are aiming for a sub 11 at the Comrades Marathon?
In what time should I be running 10km?
LINDSEY PARRY:  Yes, so if you are going for that Comrades Marathon bronze medal, you want to be just sneaking under 60 minutes for 10 kilometres, so 58, 60 maybe 62 minutes.

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