|WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
days to go. Just a figure, so I will show you where you are in terms of
the overall plan and the medal at the end of the rainbow. You have
qualified with a standard marathon under 5hours at end of February. The
job in hand right now is to recover from the marathon and build up to
the 56km Two Oceans marathon on April 15th. To do that you are asked to
run a standard and a 50km ultra. No complaints because you have just
entered the 12 weeks hard training period where you will build up the
most incredible stamina and endurance to carry you along the 87km
Comrades route. Here is your very impressive hard work so far provided
you complete this month’s programme:
|Month ||Total kilometres || Longest run|
|February ||267km || 42km|
|March||276km || 42km +50km|
|Total ytd||850km ||50km|
|Target from Jan to June||1400km ||2 standards and 3 ultras|
|Outstanding balance || 550km ||2 ultras|
Your plans for the outstanding balance are:
Two Oceans marathon April 15th
Belville to Hout bay 54km April 29th
Training Programme April 325km
Total year to date Jan to June will be 1355km.
programme is in order for this time in your training. To help you
through this hard training period you must be always be looking ahead.
On the road today you must know what is on the menu for tomorrow and
this weekend. That will encourage you to be cautious in your running
and not strain and put too much effort in, knowing there is so much to
come. The second feature of this programme at this stage is to run
slowly after Oceans. Two Oceans is a big race and an impressive
measurement performance for you. This race distance of 56kms requires
running quite fast to meet your target times. Then, after Oceans you
noticeably slow down to accommodate the extra distance. All your runs
are designed and adjusted to feel comfortable and knowing that you can
keep up this pace at the moment, all day. That is precisely what you
will be; Keeping up that pace all day.
The next big target is Two
Oceans 56km ultra on April 15th 2017. You will be running a couple of
training runs in this month of March. Remember that Two Oceans is a
very tough race and those of you hoping to get a bronze at Comrades
will be aiming to get a bronze at Oceans in under 6hours. I classify
that as a fast race. In contrast the Long Training Run on April 29th
Belville to Hout Bay is a leisurely run including walks and stops along
the way. However before starting Two Oceans you will need to prepare
yourself properly by running a slow 50km training run after the
standard qualifier and before the Two Oceans ultra. The date for that
is March 11th 2017. The date and distance is published in last month’s
training programme. The date is right being three weeks after the
standard and three weeks before the 56km ultra. Absolutely perfect. For
those runners who do not have their own club 50km run, there is a
magnificent 50 km run organised by Wietse from Gordon’s Bay to
The second long run before Oceans is a 42km marathon on March 26th, two weeks after the 50 km and 3 weeks before Oceans.
there is a table to show the planned speed at Comrades( 1st Column) and
the current speed need to run Oceans (3rd column).This shows you how
this is your last fast run After this you can slow down to your
Comrades pace most of the time.
Plans for speed at Comrades.
|Comrades speed over 87km|| Medal.||Current speed required|
|6,1m/km||Bill Rowan||5,5 mins/km over 56km; Two Oceans; 5hrs 10mins|
|7,5mins/km || Bronze ||6,3mins/km over 56km,Two Oceans;5hrs 55mins|
|8,1mins/km||Vic Clapham||7,2mins/km over 56km,Two Oceans 6hrs 45mins|
Here is your March Training Programme.
Objective: To complete two long training runs of 50km and 42km.
Total kilometres for March 2017 = 276km
Recommended races none.
March 11th 50km Wietse run Gordon’s Bay to Kleinmond
Thought for the month: “I am an ultra marathoner now and proud of it"