“Where are we now?”
days to go and not a worry in the world about Comrades just yet. Your
first big challenge is later this month and you have no need to worry
if you have followed this programme. It’s very important for your
confidence that you qualify easily and within the target time. If you
can’t get a standard marathon right now what chance do you stand for
90km over 12 hours in 5 months tiime. Only a very slim chance? Got to
get it right at Peninsula or Cango at the end of the month. Make sure
you complete the build up for the standard and run sensibly following a
plan on race day. There is no space for waiting to see on the day. You
sensibly assess the time you can best achieve for a 42km marathon and
make a plan and finally stick to it. Good road runners make no excuses
on the day. It might be a howling south Easter or a stinking hot
summers day over 30C.Just buckle down and get on with the job. To give
you sound advice they have never postponed Comrades because of the
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. Look 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.
is a Pacing Chart to give you a F grade seeding. That gives you a good
chance of getting a bronze medal sub 11 hour. The most bronze medals
given out at the finish will be starting with a D grade seeding of
under 4hours for a standard.
Pacing Chart for Peninsula Marathon. to finish in 4hours 20mins.
Km Board Stopwatch Time.
10km 1hour 00mins
15km 1hour 30mins
20km 2hours 00mins
21km halfway 2hours 06mins
25km 2hours 30mins
30km 3hours 02mins
35km 3hours 34mins
40km 4hours 05mins
42km Finish 4hours 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.
basic plan overall is to qualify for Comrades in 5hours therefore if
for any reason plans and schedules get shelved, still walk/run to
finish under the 5hour cut off.
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
the finish have a recovery drink (carbohydrate /protein) within 15
minutes of finishing. There are many recovery drinks available at the
sports shops and pharmacies, such as Pepto pro from Dischem.
next weekend you have to follow a very strict rule for the next 4
months; “Only run less than 15km on the weekend following a standard
marathon or an ultra.” That advice has been gleaned from many hundred
of my club runner friends in Gauteng. It is the recovery following a
hard physical effort that makes you strong and build up endurance. No
good to do another standard the next weekend although you can often
feel you would like to. Those that double up get injured or sick later
on in the programme and before Comrades.
you train for Comrades you are treading on a narrow line between
strength and injury. My job is to share with you the pitfalls we all
experienced early on in our running careers.
need to plan ahead for all the long runs leading up to Comrades and
fitting in the rest weekend in between the marathons. We call it a Menu.
Our programme rules.
1. 2 standard and 4 ultras. between 1st January and June 10th.
2. Between 800 and 1200km in training and races.
3. Only 15km long run on the weekend after a marathon.
4. Never miss the REST DAY every Monday.
5. Work out your walking pattern rules.
6. Drink at least 45g carbohydrate /hour plus water if thirsty.
Wind down for 4 weeks. Summary; 8 weeks prepare to qualify, 9
weeks hard training; 4 weeks wind down. Total 21 weeks.
8. Prepare a race menu;
February 18th Peninsula marathon 42km
March 11th Ultra marathon training 50km
March 31st Two Oceans ultra 56km
April 14th Wietsie Long run 54km
April 28th WCAC Long training run 42km
May 12th WCAC Club long Run 60km
Here now are two training programmes for February 2018 depending on the Peninsula or Cango marathon.
Training Programme for February 2018.for members running Cango Marathon on Saturday February 24th 2018.
Objective.To qualify to run Comrades Marathon by completing the 42km Cango marathon in less than 4hours 20mins.
Total km for February 2018. = 241km
|Week 1||Week 2. || Week 3||Week 4.|
|Tuesday|| 8km T/T|| 8km T/T|| 8km T/T|| 8km T/T|
|Wednesday|| 8km|| 8km||8km||8km|
|Thursday||10km||10km|| 8km|| 8km|
|Saturday|| 5km|| 5km||Cango 42km|| 5km|
Training programme for February 2018 for members running the Peninsula marathon on Sunday February 18th 2018.
Objective. To qualify to run the Comrades Marathon by completing the 42km Peninsula marathon in less than 4hours 20mins.
Total km for February 2018 = 253km
| Week 1.||Week 2. ||Week 3. ||Week 4|
|w/c||05/02/18 ||12/02/18 ||19/02/18 ||26/02/18|
|Monday||REST ||REST ||REST ||REST |
|Tuesday || 8km T/T || 8km T/T || 8km T/T || 8km T/T |
|Wednesday||8km ||8km ||8km ||8km |
|Thursday|| 10km|| 8km || 8km || 10km|
|Friday || 8km ||5km|| 8km ||10km|
|Saturday ||5km||REST ||5km||5km|
|Sunday||15km || Peninsula 42km||15km ||35km|
|Total.|| 54km || 71km ||52km||76km|
Thought for the month: “Pleased I have qualified and now I can get on with the real training with no worries.”