April 2009
Comrades Training Programme
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WESTERN PROVINCE PROGRAMME
Where are we now?
On April 1st there will be only
54 days to to Comrades
and in this
short time you have to fit in the Two Oceans 56km race and 4 Hills for
Lindsay 56km training run. This requires a bit
of planning and a lot of
self discipline.
The Two Oceans event embraces a week’s careful training before the race, the race itself and a week recovery afterwards. The race is on Saturday April 11th 2009. The weekend before the race should only include a Sat/Sun run of only 15km so that you arrive at the start on fresh legs. The other running days up to Wednesday April 8th should not be longer than 8km. Have two days off before the race. The race itself is a full dress
rehearsal for Comrades and as such all details must be in place.
Eating
the night before, pre-race breakfast on race day, squeezies
attached to
your racing kit and a Pacing Chart available. The race plan includes
planned walking and companions for the day, drinks for water and
Coke. Although exact times for 10kms splits on the pacing
chart are not
vital the time through half way is very important. Expect to
run a
slower second half, so halfway for a bronze should be 2hrs 50mins with
a
second half of 3hrs 05mins. Here is your Pacing Chart with a 5mins
allowance if you get a bit behind.
The discipline for Oceans is to
remember at all times this is a build-up
race for Comrades next month. Do not get involved in racing club mates
or setting unrealistic targets. If you find you are having to
dig a bit
too deep to keep on schedule, slow down. You can’t afford to overtire
yourself 6 weeks before your main race of the year, Comrades.
Overall a
bronze medal at Oceans requires an average running speed of 6,4mins/km
and a bronze at Comrades, for just under 11hours, requires an
average running speed of 7,3mins/km. Therefore Oceans is your last fast
race for the year.
The April training programme is: APRIL TRAINING PROGRAMME Objective. To run under 6 hours for the Two Oceans marathon and complete the 4 Hills for Lindsay club run in under 6hrs 30mins
Total kilometres for April 2009 = 293km Note 1 The potential Bill Rowan medallists should aim for under 5 hours for the Sainsbury medal at 5,3mins/km. Splits would be first half 28kms = 2hrs 25mins and the second half of 2hrs 34mins. The week after Oceans must be a very relaxed recovery time. Have more days off if your legs are sore and all runs are very slow with walking in between. The weekend after Oceans must have a long run of not more than 15kms. That is important. The Long Run before Comrades is on May 3rd, 4 Hills for Lindsay and you must book your place at the club (email alsoran@webafrica.org.za). This run is in all ways a slow jog with plenty of stops for stretching and for drinks. Walk frequently when you feel like it. In this way you will not overtax yourself and will arrive fresh at Comrades. Enjoy your running! Don Oliver Cape Town 2009 Key words: Internal links: squeezies, Comrades, External links: Official Comrades Marathon website, 4 Hills for Lindsay 56km training run, |
Copyright Don
Oliver 2009