CENTRAL GAUTENG PROGRAMME
Where are we now?
We have 113 days to go until
you line up at the start line in Pietermaritzburg. We are at an
important point in the training
programme because this is the month to qualify for Comrades.
It must be a relatively easy run to give us a huge confidence boost. If
you are well prepared it will be easy provided you complete the final 3
weeks training before the test. At this stage, you should have done a
comfortable half marathon in less than 2hrs 03mins early in January
followed by a 25km club run and one of 30km, taking about 3 1/2 hours.
The most important race in preparation for the 42km standard qualifier,
will be the Brooks Striders 32km on February 8th 2009. This
race is an example of progressing slowly by chewable chunks as we
progress to the 42km standard. Do a 32kms and you only have
to think about another 10km to do a standard. The technique
at the Striders 32kms is to “look through“ as you finish the 32km and
tell yourself that you would have quite easily carried on for another
hour to complete 42km. It is vital therefore to run the 32kms
well in control, concentrating on maintaining a steady pace, drinking
sensibly and walking short stretches at the drinks stations.
Plan for a slower second half by going through the first
16kms in 93mins and the second half in 97mins to finish in 3hrs 10mins.
After the Brooks Striders, you
get prepared for your first measurement point in the Comrades training,
being the Deloitte Pretoria marathon on Saturday February 28th.
Follow the 32k race with a relaxed 20km club run on the next
weekend and a 30km slow club run on February 22nd. Training
for Comrades is a long steady training period without wind-downs and
long recovery weeks between the fairly major races. It is important to
keep the weekly kilometres consistent to reach the final target of
about 1400kms by race day.
The one and only aim at the
marathon is to qualify
for Comrades in under 5 hours. The target is 4hrs 20mins but if
anything goes wrong on the day just slow down and have a brief rest and
settled down to a walk/run schedule to get in under 5hrs. We
don’t use this marathon for P.B.’s or beating friends or getting a good
seeding. We use this marathon to confirm our confidence that
we are on schedule with our training and to make sure that we finish
weary but not too tired. There is an 11 week long hard training period
ahead so don’t give too much in qualifying.
Use the Pacing Chart to
regulate your effort and finish feeling fine in 4hrs 20mins.
Pace judgement is the most
important factor in the marathon and you must avoid going out
too fast. A Pacing Chart is provided. Make a copy
and run with it in a plastic bag or laminate it. Pin it on
the front of your shorts so you can see it easily. Glance at
it every 10kms.
Pacing Chart for a standard marathon.
||1 hour 01 mins
||2 hrs 00 mins
||2 hrs 07 mins
||3 hrs 03 mins
||4 hrs 07 mins
||4 hrs 20 mins
The first half is run at
6,0mins/km and the second half at 6,3mins/km which is an average of
6,16mins/km. It is likely that you will walk more frequently
in the second half. To finish in just under 4hours 20 mins will give
you an F grade seeding and put you in a great position to get your
bronze sub 11 hour at Comrades. Attached is the February
To qualify in a standard marathon in less than 4hours 20mins.
||20 club run
||30 club run
Total kilometres for February
2009 = 287km
The first major objective has
been achieved and after a short rest you will be tackling the 10 week
hard training programme
to develop you into a seasoned ultra marathon runner.
well with this programme for February and achieve your first major
target to qualify for Comrades.
Internal links: qualifying
External links: Official Comrades Marathon