Central Gauteng
2009 Comrades
Training Programme
 |
NEW NEW NEW NEW NEW NEW NEW Click link below for DON'S MAY 2009 TRAINING PROGRAMME “MAKE SURE OF YOUR MEDAL” An Introduction BY DON OLIVER - 19 MEDALS Nothing can be worse than
training 6 months for Comrades and failing to finish. Not
quite so bad but close to a failure is missing your target Comrades
finishing time. Selecting a training programme is a traumatic
experience because you are not always able to determine the success
rate of the particular programme. The programmes shown have been used
with huge success over more than 20 years, coming from the well known
Comrades Panel Talks in Johannesburg. It has been estimated that more
than 6000 runners have earned their first medal as graduates of these
talks and a few hundred Bill Rowan medals more recently.
The programme uses a technique
of achieving reasonable monthly targets and progressing to only a
slightly higher target the next month. “Success breeds success” and
once the runner enjoys the satisfaction of achieving each fresh target,
they easily reach their target time at the longest race of the year at
Comrades.
Although the programme is
presented primarily for a first time finisher of Comrades, notes are
attached at the end of each section of the faster times required for a
Bill Rowan medal.
A
Comrades training programme starting in January each year falls into 3
distinct phases:Phase 1: To qualify in a standard marathon. (8 weeks) on 22nd February 2009 Phase 2: Hard training period of
Ultra marathons. (10 weeks) until Long Club Run on May 3rd 2009
Phase 3: The wind down or taper to Race Day and the race itself. (3 weeks) to race day on May 24th 2009. Total training time: 21 weeks. Basic design.
The fundamental principal used throughout the whole programme is to
proceed gradually by “biteable bits” and “chewable chunks”. The
progression at each stage is so small that it is almost insignificant
but over the weeks it adds up to incredible steps. The small increments
are the basis of the training to avoid injury and illness which can
bring vital preparations to a complete halt for various lengths of
time, depending on the severity of the problem. To avoid setbacks is
probably the foundation of any programme.
Secondly because the time spent training for the big event is a long
period of 6 months it is vital to know how progress is being made. At
any particular time within the programme, be it half way through or
even only four weeks before the race, you must know where you stand.”
Am I on schedule?” is the burning question. To do this, there are
regular “indicators” included which is normally a race performance at a
shorter distance. Reach the relatively easy target and get an immediate
confidence booster!
Thirdly, the total distance to be run in the training and races between
January 1st 2009 and May 23rd 2009, is approximately 1300kms. More
important is how the 1300kms is made up and it includes one standard
marathon and three ultra marathons, with the longest training run being
60kms. This huge amount of running is only made possible by one
important feature, "Rest Days”. You will find that although the
training intensity steadily increases, the Monday rest day is never
removed. The body needs some rest and it is never clever to cancel the
rest day to put in some extra training or to catch up on a missed run
or race. Let’s start
off . . .
Don Oliver Cape Town December 2008. ARCHIVE: Don's November 2008 Training Programme Don's December 2008 Training Programme Don's January 2009 Training Programme Don's February 2009 Training Programme Don's March 2009 Training Programme Don's April 2009 Training Programme Key words: Comrades Marathon, trainining programme, ultra marathons Internal links: Down run, long club run External links: Official Comrades Marathon website |
Copyright Don
Oliver 2008