alsoran runners Don Oliver's Central Gauteng
August 2017
Training Programme for Comrades 2018

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Don Oliver's Training Programme

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CENTRAL GAUTENG PROGRAMME
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Where are we now? 

313 days to go. The race is on Sunday June 10th 2018 between then and now you must prepare yourself for a very hard race. This year is a Down Run and I must hasten to add that whichever way it is it is equally hard. Probably the route will be 89km or close. For a novice that will be the longest race you have ever run by far. The longest training run in this programme is only 60km.That means that will be 29 km of unknown territory for you on race day. Never run that far before and the extra 29km comes with heat, tiredness, fatigue and top it all it is after you have been running for probably about 8 hours to cover the 60km.

The joy of success by completing Comrades is enormous. The feat you will see for yourself next year needs the very best performance of stamina and endurance.A novice starting now will have 10 months preparation which will be sufficient provided you start off slowly. The training for an event like Comrades needs discipline .The discipline to build up the training gradually but in the same breath must be committed and thorough. In a long road race like Comrades the undertrained start wilting around 60km and bail out. The well trained runner showing restraint and discipline will conserve his energy for the whole distance and have sufficient stamina to sail past the 60km mark on his way to the finish.

Only the best runners complete Comrades and come away a proud medal owner. Approximately 80% of the field who start will finish. One in 5 will fail.These days the old established events are often treated too lightly .There are no short cuts and no quick fix to get a Comrades medal. The guys that do the training and race well on the day get a medal.

Such a daunting task requires a plan and a good plan. The plan you will be invited to follow is based on more than 30 years of advice to runners and with a success rate of over 90%.The Comrades Panel Talks created in Johannesburg for novices have given well over 7000 runners their first medal. The talks have also been converted to a book “Make sure of your Comrades medal” by Don Oliver. Currently this only available on www. Amazon .com as an eBook. This monthly programme on this website embodies the framework of the programme.

The plan is in outline
Starting on January 1st 2018, 8 weeks preparation to qualify in a 42km standard marathon at end of February.
Hard training in Ultra marathons until beginninuig of June, 9 weeks.
Wind down for 4 weeks unti race day on June 10th, 5 weeks
Total training 22 weeks and total kms including races will be 1400.including 2 standard marathons and three ultras one of which is a long club run of 60km minimum.

    You will need to get a decent reliable GPS stopwatch to show elapsed time and current speed.The battery must be able to last for 12hours on GPS.
Find a running club nearby that will be offering long training runs for Comrades between January and June next year.Join after having a couple of trial runs with them to see if you are comfortable with most of  the members.
We set an objective each month which you will easily achieve, then we move on to a very slightly harder objective the next month
The rewards are great. You will be respected by everyone for the rest of your life. You yourself will know now that nothing is impossible once you have finished Comrades If you have never been a natural sportsman this is the place for you. All shapes and sizes finish Comrades but all of the medallists have strong minds. Strong to conquer things they previously though were impossible. If you train properly and get settled with your style and mind in the races and training you will develop into a star road runner. If you looked at the TV of this year’s Comrades you see what I mean. They don’t look like athletes but inside those tired heads are minds of steel.

The training programme starts off easily but has the elements of a purpose.
The rest day on a Monday will remain for the remainder of the whole programme and is never to be tampered with.The days designated as A/E are for alternative exercise which must be non impact to rest the skeleton system e.g. golf, gym ,swimming, or spinning. Walking.
Here is your first training programme for August 2017.

Objective.To run a 10km road race in less than 65mins.   
 
            
Week 1 Week 2 Week 3 Week 4 Week 5 
w/c 01/08/17 07/08/17 14/08/17 21/08/17 28/08/17
Monday REST REST REST REST
Tuesday 5km 6km  8km  8km  8km
Wednesday AE AE AE AE AE
Thursday 5km 6km 6km 8km 8km
Friday AE AE AE AE AE
Saturday 5km 5km 5km 5km 8km
Sunday 5km race 5km race 10km race 10km 10km
Total 20km 22km 27km 31km 34km
  
Total km for August 2017 = 134km (Equivalent for a 4 week month = 107km)

Recommended races;
August 6th 2017 Old Eds 5km Old Eds Houghton.
August 13th 2017 Protea Gardens 5km Protea Gardens Mall Soweto
August 20th 2017 Artro Choice/ Icy Hot.10km Kyalami Equestrian Centre Midrand.

Thought for the month “Well I’ve started already”.
    
Don Oliver
Cape Town
July 2017


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Copyright Don Oliver 2017
donoliver@worldonline.co.za