|CENTRAL GAUTENG PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
days to go. Still a long time but things are hotting up. You are just
beginning an 8 week build up to qualify in a standard marathon. The
target race is the Pretoria Marathon on Saturday February 26th 2017.
Best time to achieve is sub 4hours Seeding batch D, which will give you
the best chance of getting a bronze medal on race day June 4th 2017.
prepare for a standard marathon you need to run two runs of between
25km and 32km and train for approximately 60 -70km/week. That is the
job for the first month of the New Year. Most of you ran the Tough One
32km in November and are now fully recovered. In the preparation for a
standard you must start off running a 21km race faster than the pace
you expect to run in the 32km and the 42km races. We have a rule for
the ultra distance runners that you will join in March. It is “As the
distance increases, the speed decreases.” So the 21km race this month
will have to be one of your fastest runs for Comrades because you will
run slower and slower as the races build up from 42km to 50km and 56km.
look at the speed you should be looking at in January. To do that we
first look at the time we expect to do for the qualifier marathon at
the end of February. From the results of Comrades I have got a record
of how the runners finished comparing the medal category with the
seeding grade. The seeding grades in Comrades for a 42km marathon are
displayed and the number of bronze medals achieved. The most bronze
medals are given out in Seeding batch D, so that is the qualifying time
to aim for; sub 4hours which is a pace of
|Seeding grade ||Standard marathon time||Number of bronze medallists|
|A||Sub 3hour 00mins || 108|
|B||Sub 3hours 20mins ||324|
|C||Sub 3hours 40mins ||973|
|D||Sub 4hours 00mins ||1492|
|E||Green numbers ||358|
|F||Sub 4hours 20mins||887|
|G||Sub 4hours 40mins ||429|
|H||Sub 5hours 00mins||134|
race in January must be faster than 5,7mins/km. Your 21km times must
all be under 2hours 00mins. The mid week training runs should be just
under 6mins/km The 8km Time trial should now be 45mins.comfortably.
training programme for January includes running for 6days /week now.
Never miss the rest day because this is the one day where your body can
recover and give the body a chance to repair the small damages that are
caused by your regular running.
January each year we draw up a menu of races to match the requirements
of the Comrades Training Programme.ie 2 standard marathons and three
ultras. Consult the www.runnersguide for the fixture lists. You are
spoilt for choice in C.G and G.N. The other rule is to have only short
15km weekends run between standards and/or ultras. I have constructed
two menus to meet the requirements. If you can afford to go to
Cape Town over Easter you opt for Menu 1. But if you have to stay at
home you can follow Menu 2.
|Date ||Race ||Distance|
|February 26th 2017||Pretoria marathon ||42km|
|March 18th 2017 ||Om- Die- Dam||50km|
|April 2nd 2017||Jackie Gibson/Alan Ferguson ||42km|
|April 15th 2017 || Old Mutual Two Oceans Marathon||56km|
|May 7th 2017 ||Long Club Run || 60km|
|Date ||Race ||Distance|
|February 26th 2017||Township Marathon|| 42km|
|March 21st 2017||Goldi Standerton ||42km|
|April 1st 2017 ||Arthur Creswell ||52km|
|April 22nd 2017 || Forever Resorts Loskop Ultra||50km|
|May 7th 2017 ||Long Club Run ||60km|
Achieve your monthly objective and success will lead to success.
Here is your training programme for January 2017.
January 2017 Training Programme.
Objective. To run the Dischem 21km in less than 2hours 0mins and the Striders 32km in 3hours 02mins.
||Week 4||Week 5
||8km T/T ||8km T/T
Total km for January 2017 = 326km (Equivalent to 260km for a 4 week month
January 15th 2017 Dischem 21 Bedfordview
January 22nd 2017 Striders 32 Springs.
Thought for the month: “I didn’t expect it to be eas
External links: Official Comrades Marathon
website; 4 Hills for Lindsay