CENTRAL GAUTENG PROGRAMME
NEW NEW NEW NEW
Where are we now?
are 118 days left before Comrades and we are settling in to a
very important month that will tell you a lot about your progress and
ability. February is the month we have chosen to qualify
because we will have sufficient time to prepare thoroughly for a
standard marathon and as long as we can handle of hard training
afterwards. So far in our preparation you ran a 21km race
followed by a 20km club run and two weeks later with a 30km club run.
That is nice build up and this month you should run a 32km
as well as a 30km club run. After that you will have no fear
the distance of 42km at the end of the month.
club run, squeezies,
The Brooks Striders 32km in Springs on February 6th 2011 is ideally
placed on the racing calendar. In our plan the qualifier marathon
will be on February 26th 2011 at the Deloitte Pretoria marathon in
Pretoria. The time between the 32km and the 42km is 20 days
this is adequate time to fit in another 30km club run. The
race is ideal preparation to serve as a dress rehearsal for a
standard. It is vital to “look through” at the finish of the
and visualise comfortably running another 10km. Maybe you
pretty tired at the finish of the 32km but this will not be the first
time this year in a race when you feel tired but just have to carry on.
you can try to pace yourself as you will be in the standard which is to
run the second half slightly slower than the first half. My
recommendation for the Striders 32km is first half in 1hour 35mins and
the second half in 1hour 40mins to finish in 3hrs 15mins.
That is a very comfortable time and should set you up for a
20mins standard at the end of the month.
To recover after a 32km
race should not too difficult at your current level of fitness. Take 1
day off and then get slowly back on the road walking frequently if your
legs feel tired or sore. The whole of this week must be relaxed with
plenty of sleep and well balanced meals. The next weekend should be a
30km slow non-pressurised club run. The weekend before the standard
marathon should be a shorter club run of between 20km and 25km taking
up to 2 1/2 hours.
Your plan for the standard must be very
carefully made and starts with a careful scrutiny of the race pamphlet
regarding entries, starting times and venue. Allow sufficient
time to arrive at the start 45mins before the start. Buy 5 squeezies
before the race and get a convenient pocket belt or moon bag to carry
them without any irritating chafing. Make sure to drink 400ml
coke /hour and take one squeezie
/hour on the hour. Water can be taken if you get thirsty or
to swallow the squeezies.
It cannot be over emphasised to start off slowly and
Pick up your normal pace as soon as the field thins out a
You should only allow walking at the drinks tables in the first half.
In the second half you can walk short sections of
avoid getting lazy and falling behind schedule. Use this race to
objectively test that your choice of running partners is
comfortable. If you get aggravated with their chatter or
in the race or stopping too often have a change in the next race
because you must be very compatible to spend all day at Comrades with
Chart should be used in the standard marathon:
|21,1 km Halfway
|42,2 km Finish
pace in the first half is exactly 6,0mins/km and the second half is
slower at 6,30mins/km giving you an extra 13 mins to allow for fatigue
in the second half. Sub 4hours 20mins qualifier for
get you F grade seeding. In this seeding grade there were 868
medals awarded out of a total of 5049 and 640 Vic Clapham medals out of
a total of 3492.
Many dedicated runners reading this programme are
unable to contemplate running under 4hours 20mins for the qualifier but
can manage a G grade seeding of sub 4hours 40mins. I have
for a sub 4hrs 40mins. However in the results for the 2010
Comrades the G seeding batch only got 944 Vic Clapham medals and only
393 bronze. You must be well aware of your reduced chances in
qualifying you must make a plan for your races leading up to Comrades.
The plan requires you to complete 2 standards and three
cover a total of 1400kms between January 1st 2011 and May 28th 2011.
programme will cover the 1400kms but it is your choice for the
marathons. This year it is difficult because Two Oceans on April 23rd
is only 5 weeks before Comrades on May 29th and the Long Club Run
65kms has to be fitted in-between. I am presenting two menus,
one of which
includes going down to Two Oceans over Easter and an alternative based
on local races.
Menu 1. Including Two Oceans.
Menu 2. Local races.
Gate Vaal marathon
Creswell Memorial Bergville
are many alternatives available on the road running calendar which can
be used to find a convenient plan for you while meeting the targets of
your Comrades training programme. Please note that there must
at least a two week gap between standard or ultra marathons.
Here is the
February training programme.
Total kms for
February 2011 = 356km (equivalent to 284km for a 4 week month)
February 6th 2011 - Brooks Striders 32km - Springs
February 26th 2011 - Deloitte Pretoria Marathon 42km - Pretoria
the month: "Ran a nice qualifier and am looking forward to the ultras”.
External links: Official Comrades Marathon