|WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW NEW
days to go but more important “are you on track for a bronze medal” as
you approach the end of the year. If you are running 5 times a week and
have finished a 21km in close to 2hrs 6mins.then that is basically on
track. Obviously you have entered the race and the 56km Two Oceans
marathon over Easter. You should be feeling at this stage that you can
handle the pressure and the kms. Pressure comes from thinking about the
longer distances in the races and the build up that is coming from
January 1st.2017. Don’t worry about what is coming. You should be
feeling confident and excited about the training and races you have
done so far this year. If you feel good about what you have done so far
this year you need to have no fears about next year. Your speed and
stamina should give you about 2hrs 06mins for a half marathon. You need
to be able to run that fast at this stage so you can run slower as the
race distance increases next year.
Where are we now?
December can be a difficult
month for deciding how far and fast to run. Looming in the very near
distance is the Bay to Bay 30km and two weeks later the 36km Red Hill
Classic. Holidays are around the corner and the temptation is to run
too far and too often to ensure you can handle the 30km race on January
8th 2017. Beware of this first trap for Comrades novices that is; to
arrive feeling over trained and tired on January 1st 2017. This
programme will avoid this trap by doing just two 25km club relaxed
training runs during December. On top of the regular running you have
been doing since the winter in July, you will be strong enough for the
January races. Enjoy the food and family over Christmas; you will need
their support next year.
The die-hard Comrades runners say,”
Enjoy Christmas with the family because this is the last they will see
of you until June.” Not true. Runners need the support of their
families and without them you will probably won’t be successful. The
reverse applies as well; they need you just as much.
December is a big planning month for 2017. Here is the basic outline of your Comrades training programme:
The timing schedule is:
- Overall run 1400km from January 1st 2017 to June 4th 2017.
- Include two standard marathons and three ultras in this total.
Total Comrades training is 21 weeks.
- Phase 1: Build up to a standard marathon and qualify at Peninsula Marathon in February 2017 = 8 weeks
- Phase 2: Hard training into the ultras until May 1st 2017 = 9 weeks.
- Phase 3: Wind down until June 3rd 2017 = 4 weeks.
Comrades training programme for December 2016.
Objective: To complete two 25km club runs in preparation for January 2017
Total km for December 2016 = 222km
December 10th Avbob 15km Table View.
December 26th Tokai Manor House Run.16km. Chrysalis Academy.
Thought for the month: "I am going to enjoy Christmas and especially the New Year.”