|WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
days to go. This is really the countdown when you get to below 100 days
left. Of course it is a bit frightening to think you don’t have much to
show. Haven’t even qualified yet and furthest you have run is 36km that
took about 4 hours. You are contemplating running for a lot longer up
to 11 hours and running as far as 87kms. Don’t panic, you are on a well
trusted programme. Anyone further down the line ahead of our programme
is courting a disaster. Focus on the qualifying marathon this month. Go
for the Peninsula Marathon on February 19th or a week later go to Cango
Marathon on February 25th in Oudtshoorn. Either of the two are
suitable this year but not both! After the marathon you have to do a
50km training run two or three weeks later on March 11th 2017.
The rule for training for Comrades is to only run 15km the weekend
following a marathon. Don’t put yourself at risk for injury or
tiredness from overtraining by running 20 or 30 km after a marathon.
prepare for the Peninsula you need to have a plan and a Pacing Chart.
The plan must include a target time under 5hours. You should already
know who you will be running with. Discard the friends who are a bit
too fast for you and avoid those irritating companions who insist on
talking a load of boring drivel for 4hours. Buy your squeezies well in
advance and take 5 along the road with you. Do a rehearsal to store the
sachets and tuck a hankie in as well. Looks as if a generous coating of
sunblock is essential this year. Check all your transport and travel
plans. Early start 05.15a.m and a point to point race. Maybe come back
from Simonstown on the train? In your tog bag at the finish will be
your recovery drink to take in the first half hour after finishing. No
complaints if it gets hot or windy or both. Just put your head down and
get on with the job. You can also have any sort of weather at Comrades
Pacing Chart for Peninsula Marathon to finish in 4hours 20mins.
|Km Board ||Stopwatch Time|
|21km half way||2hour 06mins|
|42km Finish||4hour 19mins|
you don’t fancy a Pacing Chart and have a GPS stopwatch you can
programme in your chosen running speed .The Pacing Chart uses 6mins/km
in the first half; 2hours 6mins and a slower second half of 2hours
13mins at a pace of 6,3mins/km .
The basic plan overall is to
qualify for Comrades in 5hours therefore if for any reason plans and
schedules get shelved, still walk/runto finish under the 5hour cut off.
Familiarise yourself with the route. You will meet the runners
from the 21km start at Bergvleit at 7.00a,m which will get very
crowded. There is a long climb from Simonstown station to the finish at
the Naval Base. If a south easter is blowing it will be head on. Just
buckle down to it and push on.
There has been changes to our
Long Run programme caused by the cancellation this year of the 4 Hills
for Lindsay 56km on May 1st. A revised programme is given below
where the schedule for 2 standards and three ultras are provided with
the necessary rest weekends in between.
The Cango marathon in
Oudtshoorn is very popular with its slight downhill profile and is
scheduled for Saturday February 25th 2017 and then fit into the
schedule below with the 50km long run on March 11th 2017 which is two
weeks later. This marathon is acceptable as part of the programme this
W.P. Training programme 2017 Long Runs.
|February 19th||Cape Peninsula Marathon||42km|
|March 11th ||Gordons Bay to Kleinmond||50km|
|March 26th|| Club Run||42km|
|April 15th||Two Oceans marathon||56km|
|April 29th ||Bellville to Hout Bay||54km|
|June 4th ||Comrades marathon||87km|
There are organised long runs arranged by Wietse Long Runs leaving
Willowbridge, Bellville each Saturday morning at 5.30 a.m .In the table
above you can run;
March 11th 2017 Wietse se Run Gordansbay to Kleinmond 50km.
April 29th 2017 Bellville to Hout Bay 54km
2. The weekend after a marathon or ultra marathon you can only run maximum of 15km.
Most ideal training for Comrades between January and June is two
standard marathons and three ultras in a grand total of 1200km in races
Here is your February training programme.
Objective: To qualify to run the Comrades marathon by finishing the Peninsula Marathon 42km in less than 4hours 40mins.
Total kms for February 2017 = 267km
19th February 2017 Cape Peninsula Marathon 42km. Green Point.
25th February 2017 Cango marathon 42km Oudtshoorn
Thought for the month: “Now I have qualified I can get on with the proper Comrades training”