originally wrote his training programme for the runners of the Western
Province but it soon became clear that there is a demand for a similar
programme for runners based in Gauteng. To this end, Don
to adjust his WP programme and he now provides a
'flavoured' programme for those runners.
you are from elsewhere in the country or from overseas, you can use
either of the training programmes as a guide. You will need
substitute Don's specified race with a local race in your area.
on either of these links for the desired programme. Please
the programmes below run from August 2011 to May 2012.