October 2011
Training Programme for Comrades 2012
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WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW NEW NEW Where are we now?
There
are 246 days to go. I feel that the 2012 Comrades runner is
slightly different to the average club runner of Oct 2011. He has
already entered Comrades because that was his fixed goal for the
year. Many others are just waiting to see. He has already
opted to follow our also-ran runners training programme. A
Comrades runner is disciplined and has his weekly programme mapped out
which has basic structure of two days off; a Time Trial of 8km, a
longer mid-week run of 10km or 12km and an official road race every
other weekend. The other weekends are filled in with very slow
laid back club runs. Great for stamina building this month is an
average monthly kms of 47kms. I cannot tell you how solid this
programme is and it will build up a fitness level second to none
without threatening injuries and is sickness.
Key words: The emphasis this month is on hill running and in particular for the downhill. At this time spend some time making minor adjustments to your running style so that you perform at your best for Comraders, Never contemplate major changes in attempt to run in the style of a runner that you admire. A running style is like a fingerprint. It is unique. You should have one for the flat, one for the uphill and one for downhill. I used to relax and consolidate on the up hills. Never attack a hill in anger and malice. On the flat I would run in steady state avoiding racing. Economical and wasting no time but not racing. On the downhill’s I deliberately cruise without lengthening my stride. In heavier runners, to lengthen your stride causes pounding and muscle soreness. You have to develop an economical style for each part of the race. As you glide downhill you are getting bonus race time minutes. For far less effort you cover more kms in less time. There are two local Cape Town races recommended for the Comrades novices. Both races must be used to gain race day experience over the half marathon distance. The fields are big and crowded needing discipline and also strength and concentration. Study race week preparation by how far and fast you run for the 5 days before the race, the aim is to arrive fresh and well trained for the race. Memorise what you ate before the race and personal toilet requirements. Logistics like pre-entry and race parking have to be studied closely. Never arrive late for a race. Here is the training programme for October 2011. Objective: To run a 21km half marathon in less than 2hours 06mins.
Total km for October 2011 = 191km Recommended races: Sunday October 9th - Outsurance 94.5KFM Gun Run, Cape Town Stadium. Sunday October 23rd - Constantia Valley Grape Run, Constantia. Thought for the month: ”A lot of running this month!” The Bill Rowan Programme. The
B.R programme for this month is all about getting that bit faster and
how to do it. Our current pointer for a 8km T/T is 36mins. For the
first week do it by your own means. Next week do the first half
in19mins and the second half in17mins. That is not easy holding back
knowing all the time you are going to work very hard to do the second
4km in 17mins. The following week do the reverse pacing by a fast
17mins followed by a gentle 19mins. This is valuable training/racing
and aimed to show up your own ability. Find out for yourself how well
you can hold back and then make a drastic change of pace. and vice
versa.In the 21km road races, aim for exactly the same time 1hour48mins. This gives you some idea of your consistency. That will be difficult given that the two courses are very different.
Total km October 2011 = 236km Don OliverCape Town September 2011 Internal links: External links: Official Comrades Marathon website;  |
Copyright Don
Oliver 2011