March 2009
Comrades Training Programme
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CENTRAL GAUTENG PROGRAMME
Where are we now?
The weekend after the qualifier
you have short 15km run to prepare you for the hard training coming up.
I am sure you qualified easily and you are confident to be just as
successful. In the next phase of the Hard Training Period of Ultra
Marathons.
Each Ultra Marathon (and there are two coming up in March and April) must be handled as a full blown pre-Comrades dress rehearsal. The very first consideration is pace and sticking to a planned schedule. For the 50km Om–Die-Dam on March 21st a Comrades Bronze medallist will be aiming at 5hrs 20mins with splits of 2hrs 35mins and a slower second half of 2hrs 45mins. All your pre-race preparations must be getting well rehearsed drill.
Your mid week training programme is a controlled support base for the Ultra marathon races. For a Comrades bronze medallist, my programme is made up of only regular even paced runs fitted in to your busy family and work life. The 8km time trial is no flat-out race but more a chance to run a measured timed course with club mates and to socialise after and compare progress. The speed for you must be just comfortable and will probably be no faster than 48mins. Keep a record of the times which will very soon show you of a drop in form. The weekend club runs be havens of relaxed running enjoyment surrounded by laughter. Nothing better than a long slow run with club mates followed by a shower, a drink and time to exchange hopes and fears for the upcoming events. The club runs leave behind the pressures from races of parking, club colours, km boards, racing, falling behind, grabing drinks from helpers, cut-offs, medals, official finishing times and prize giving. To exist through the Comrades training programme you have to run a well balanced life in all ways. Beyond the marathon and into the Ultras. Off we go.
Don Oliver Cape Town March 2009 External links: Official Comrades Marathon website |
Copyright
Don Oliver 2009