|WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
closer as you enter the last month of 2017 and get cracking on the
Comrades training programme proper in January 2018. There are 192 days
left for Comrades and you haven’t really done much serious specific
training yet. That is the way it should be .You are just building up
regular quality running. You can’t train very hard for more than about
12 weeks. That’s what we are doing, we are building up slowly and that
critical 12 weeks hard training only comes in late February. Later this
month you locals will be hosting all your up- country friends and
showing them our beautiful running routes and trials. Don’t do too much
in December but be well aware you will be running a 30km Km Bay to Bay
in January 2018 and it is so important to get the New Year and your
Comrades training programme off to a good start. I have prepared well
balanced schedule to get in a couple of 20km club runs to equip
yourself for the 30 km race. You can have Christmas Day off but on
Boxing day you will be lining up in Tokai for the 16km Manor House Run.
the January programme you will find that the target time for Bay to Bay
30km race will be 3hours 10mins. That is a speed of 6,3mins/km. Think
about it. Apart from the two 25km long runs you must be cautious
in December not to do too much too soon. Still keep two rest days. That
it is perfectly acceptable at this stage. Your monthly km for November
was 223km and there is no need to do more in December. We are all well
aware that December is holiday month. Make sure you enjoy Christmas Day
with your family and friends. 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.
Remember that all
good Comrades runners don’t do too much in December so that they start
off strong rested and ready to go on January the first 2018. Even if
you go on holiday in December don’t come back over trained and arrive
tired on January 1st That would be a bad start.
be setting a weekly training pattern now. Arrange your training
partners that are also doing Comrades. Arrange to do the long runs with
a group from the club. Enjoy the rest days and don’t feel guilty. All
of you have entered Comrades, so complete your travel and accommodation
plans. I recommend staying in Pietermaritzburg on Saturday night June
9th. To avoid the stress and uncertainly of travelling up from Durban
in the morning of the big race.
December is a big planning month
for 2018. Here is the basic outline of your Comrades training
programme, if you haven’t yet got a log book of your runs you must
start of keeping the stats from January 1st 2018.
Our Comrades Plan:
Overall run 1400km from January 1st 2018 to June 10th 2018.
Include two standard marathons and three ultras in this total.
The timing schedule is:
Phase 1: Build up to a standard marathon and qualify at Peninsula Marathon on February 18th 2018 = 8 weeks
Phase 2: Hard training into the ultras (including Two Oceans 56km) until May 1st 2018 = 9 weeks.
Phase 3: Wind down until June 10th 2018 = 5 weeks
Total Comrades training = 22 weeks.
Our guideline rules that you can always remember to make decisions about your running in the next 6 months are:
1. Biteable bits and chewable chunks. Your build up training runs and
races are progressively increased: 21km, 25km, 30km, 36km, 42km, 50km,
56km, 60km, 89km.
Rule 2. As the distance increases the speed decreases.
Rule 3. The long weekend run following a standard or ultra marathon is not more than 15km
Rule 4. Two standards and three ultras must be included in the 6months build up.
Rule 5. Accumulate not less than 800km and not more than 1300km in training for Comrades.
Rule 6. Never miss the Monday REST Day.
Here is your training programme for December 2017
Objective: To complete two long club runs of between 25km and 30km
Total km for December 2017 = 211km.
9th December 2017 Avbob 15km Table View
16th December 2017 Reconciliation Day 10km Gugulethu.
26th December 2017 Tokai Manor House 16km. Tokai.
Thought for the month: “Looking forward to meeting some new up country runners on holiday”