“Where are we now?” that’s what we ask each and every month as we approach Comrades 2010.  The answer is 302 days to go. If you are novice contemplating Comrades in the year 2010 there is no better time and place to start than here and now.  The target of finishing Comrades over 89kms at the end of May next year needs a good plan. The plan will be gradually laid out for you on this forum each month.  

In January however we give you the whole outline of the plan and what races you have to run and times to achieve. At this stage, we don’t need to go into all the details which you find a bit intimidating as early as this. Suffice to say the programme that will unfold has been so successfully developed over many years, that there are well over 6000 runners who have been a proud winner of a Comrades medal at their very first attempt.  It is important at this stage not to get carried away with the hugeness of the challenge.  We tackle the training in what we have called “biteable bits and chewable chunks”.  It means that we go a small bit at a time, so gradually that you don’t notice how well you are achieving what before you thought maybe impossible.  Success breeds success.

In August it is important to avoid doing too much.  It leads to an early disillusionment in February when you will already be feeling tired and worn out if you start with too much too soon in August.   Nevertheless there are a lot of good foundation stones to be laid in August.  First of all don’t do too much.  Secondly run some short races and get comfortable at the races.  Get used to where you stand at the start and get used to where you finish and where you are in the results.  Your final exam on May 30th 2010 is a road race that you want to enjoy and be successful.  Start off now with being successful at the races.  Don’t set your targets too high but be very sure you finish comfortably at every race in August.  Don’t go too fast.

In August I want you to start off your Comrades training in the cold and dark only 3 days a week.  On the other days you can do gym, cycling or squash for example.  Three days specific running training is more than enough for August, believe you me.  Also the distance must not be too far and the weekend races too long.  Run at all times well within yourself.

Here is your first training programme for mid winter.

August 2009 training programme:

	Week 1	Week 2	Week 3	Week 4
w/c	03/08/09	10/08/09	17/08/09	24/08/09
Monday
Tuesday	5km	8km	8km	8km
Wednesday
Thursday	8km	8km	8km	8km
Friday
Saturday
Sunday	10km	10km	10km	10km
Total	23km	26km	26km	26km

Notes:
1.  16th August 2009 Old Eds 10km
2.  23rd August 2009.Vodacom 10km.Midrand
3.  30th August 2009. Joe Stutzen 10km Wanderers.

Thought for the month: "I’ve started my Comrades training the right way".