|CENTRAL GAUTENG PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
bare 65 days to go and nowhere ready to run 87km. That’s precisely
where you should be. If you feel ready to go you have peaked too early
and will have to cut back before you blow the whole plan. If you are
getting a glimmer of confidence after the beginning of the hard
training period in March and April but still overwhelmed by the
distance on Comrades day.That is where you should be. Getting more
confidence as you complete one marathon after another and can even
handle the extra distance of an ultra. Patience is the name of the game
right now and faith in your training programme that you will succeed
and everything will fit into place.
Approximately 6000 novice
runners have won their first Comrades medal over a 20 year period
following the programme. It has been adjusted from time to time by
following current specialist advice from elite runners and sports
physicians and even more important by listening and observing how the
average club runner reacts to the training and success. This programme
is for an average club runner going for their first Comrades. Early on
in this programme we had to make minor adjustments to make sure the
runner doesn’t get too tired and over extended. We cut out some very
heavy race entries which at the time seemed to do more to get better.
Our Specialist Sports Physician and physiotherapists taught us to have
rest periods after a heavy training run or race. Our biokineticists
taught us how to build up our specialised strength. Most of the
experience and knowledge came from you runners yourselves by telling me
and showing me how they fared with the programme. We ended up with a
well honed programme that put the trainees in with a better chance of
getting a Comrades medal of 92% compared with the average finishing
proportion of about 80%.
Off we go into April and many Reef
runners will be going down to Cape Town to run 56km O.M.Two Oceans,
while back at home the locals will be running two ultras at
Bergville(52km) and at Loskop( 50 km) both great Comrades training runs
for Up or Down races.
For Menu 1 runners;
Here is a copy of Menu 1 for those going to Cape Town at Easter for the Two Oceans;
|February 26th|| Pretoria marathon||42km|
|March 18th ||Om- Die- Dam||50km|
|April 2nd ||Jackie Gibson||42km|
|April 15th ||Two Oceans Marathon ||56km|
|May 4th|| Long Club Run ||65km|
Note that the RAC Long Club Run over 60km is on Sunday April 30th.
up country runner there is a very noticeable advantage by running at
sea level in Cape Town. Don’t get carried away with it in the first
20km at Two Oceans which is fast and easy. In the overall scheme of
things this in the last fast run compared to Comrades. To run 10hours
55 mins at Comrades you will have an average pace of 7,5mins/km. At Two
Oceans your target time of under 6hours for a bronze medal is
6,3mins/km. Quite a lot faster. Quite a lot shorter by at least 31km!
Attached is a Pacing Chart for a Bronze at Two Oceans and I recommend you use it because it is a most difficult race to pace.
Pacing Chart for Two Oceans 2017.
|Km board||Stopwatch Time|
|15km ||1hr 31mins|
|20km ||2hr 01mins|
|25km ||2hrs 32mins|
|28km halfway||2hrs 50 mins|
|40km ||4hrs 09mins|
|42km Standard marathon||4hrs 22mins|
|45km || 4hrs 43mins|
|50km ||5hrs 15mins|
|56km Finish||5hrs 55min|
note the slower time in the second half of Two Oceans is a technique
you will be using in Comrades. Here are notes about the recovery from
this 56km Ultra.
The recovery after Two Oceans requires special
treatment. As soon as you finish the race, have a recovery drink. If
you feel either cold or dehydrated treat it urgently. Your legs will
feel sore after Oceans and that is just the time that you can get an
injury if you try to run too fast too soon. You can have 2 or 3days
complete rest before getting out on the road again walk/run gently. The
next weekend your long run is no more than 15km. Keep in mind that the
programme calls for the last long run two weeks after Oceans of 60km
but must be a slow jog with stops all the way. You are entering an
injury prone time frame.
Note that the RAC long Club Run over 60km is on Sunday April 30th
Objective: To complete the 56km Two Oceans marathon in less than 6hours 00mins.
Total kms for April 2017 = 279km
The menu 2 runners staying in C.G. will be following the programme:
Note 1. The change of date for the Long Club Run 60km new date is April 30th.
|February 26th ||Township Marathon|| 42km|
|March 21st||Goldi Standerton|| 42km|
|April 1st ||Arthur Creswell ||52km|
|April 22nd||Forever Resorts Loskop Ultra||50km|
|May 4th ||Long Club Run|| 65km|
Loskop Marathon is a difficult race being 21km uphill from the start
and then a bone jarring downhill at 36km to the level of the finish at
Loskop Dam. Normallly very hot at the finish but organisation and
hospitality is of the best order. Your target time is 5hours 10mins
which is a pace of 6,2mins/km. There is a rest period of 8days before
the 60km RAC Long Run. This is not ideal but the recovery after Loskop
should not take long.
Here is your training programme for April 2017.
|Week 1.||Week 2. ||Week 3. ||Week 4.|
|w/c ||03/04/17 ||10/04/17 ||17/04/17 || 24/04/17|
|Monday || REST || REST || REST || REST |
|Tuesday ||8km T/T ||8km T/T ||8km T/T||8km T/T |
|Wednesday||8km|| 8km ||5km ||8km|
|Thursday||8km|| 12km||8km || 8km |
|Friday ||12km ||12km ||5km || 8km |
|Saturday ||5km ||8km ||50km race||5km|
|Sunday ||15km ||20km ||REST||60km |
|Total ||56km||68km||76km ||97km|
Total km for April 2017 = 297km.
April 22nd 2017.Forever Loskop 50km. Middleburg.
Thought for the month. “I have trained well and expect to finish well “