WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW
Where are we now?
that we ask this question each and every month leading up to Comrades
on May 29th 2011. It is a long time to devote to a training
programme that is all of longer than 6 months. Each month you need to
know where you stand. Are you on track? That’s why we set
monthly objectives that as long as you meet them I can assure you that
you are indeed very much on track. You have 180 days to go which is 6
months. You are about to enter a tempting month. December
is the month that all your well established life patterns change for
the holiday season. Suddenly you have more time to either loaf or
train. My advice is very clearly to keep the pot boiling in
December but do not do too much. Don’t throw away all your hard
earned fitness in a wild irresponsible month by eating and drinking in
excess without exercising. The programme makes allowances for
Christmas and being on holiday. It is always interesting to come
across runners who are down here in the Cape on holiday. It
always seems that only the very fit and fast runners come down on
holiday. If you join them on a training run or a race they show
you their heels. Don’t get overwhelmed. Most of them come
from Central Gauteng and are running at the lower altitude, drinking in
the extra oxygen that we provide free of charge in W.P.
for the month is compiled bearing in mind not to do too much. Our
kilometres for the month will be more or less the same as last month,
November, (261km for a 5 week month). Enjoy two things about
your running this month:
month please enjoy your low key programme because, a word of warning,
you will lose a rest day to put up the training for the Comrades
requisite of 6 days/week. You are very nicely built up to handle
the increased load. No fears of tiredness or injuries. To lose a rest
day involves another rescheduling of what already is a busy week.
- Take part in two road races to get involved with the relaxed and festive period.
the local scenery by running relaxed without any pressure and if
possible share your good fortune with some holiday makers. Limit
the length of the runs to less than 25km.
You have entered Comrades by now and it is the time to organise travel and accommodation.
Nothing worse than rushing around in early May finding everything is
full and the only vacancies are very expensive. Suddenly this
month you will have to budget for a new pair of running shoes and the cost of running Comrades is already looking pretty steep. Use your Christmas bonus wisely.
the training load increases next year you may well feel that you need
to use a supplement to counter any weaknesses. From the huge
range of products that are on display making specific claims in the
pharmacies and health shops, it is always wise to select a basic
multivitamin as a start. Other supplements can generally be
recommended by the doctor or pharmacist if they specify.
Here is your December programme.
Objective: To run regularly and relaxed in December to arrive at the start of January 2011 fit and keen to increase the training
|Week 1 ||Week 2 ||Week 3 ||Week 4 |
|w/c ||06/12/10 ||13/12/10 || 20/12/10 || 27/12/10 |
|Wednesday ||8km||8km||10km race||8km|
|Thursday ||10km||10km race||10km||10km|
|Friday ||8km||REST||8km||8km race|
|Saturday ||15km race ||8km||Christmas Day ||New Year|
|Sunday ||REST||15km||16km race||15km|
|Total ||49km ||49km || 52km ||49km |
Total kms for December = 199km
Recommended races, choose from:
December 11th Avbob 15km Table View
December 16th Guguletu Reconcilliation Day 10km
December 18th Mitchells Plain Half marathon 21km
December 22nd Sundowner 10km Waterfront
December 26th Tokai Manor House Run16km
December 31st Runners Memorial run 8km Mouille Point
Thought for the month. "I’m ready for the real training now”
A reminder to buy the new book "Make sure of your Comrades medal” by Don Oliver. Available at Exclusive Books and Sportsmans warehouse Price R103. Also available through http://www.runnersguide.co.za,
click to “newsletter” and order via kalahari.net. This book is a
complete 6 month Comrades training programme based on the successful
Comrades Panel Talks held in Johannesburg for 25 years.
links: logistics, running shoes,
External links: Official Comrades Marathon