alsoran runners Don Oliver's Central Gauteng
October 2016
Training Programme for Comrades 2017


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Don Oliver's Training Programme

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CENTRAL GAUTENG PROGRAMME
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Where are we now? 

248 days to go .No problems at the moment, and we aim to keep it that way all the way to the Comrades finish line. Most of my running was done here in Joburg and I hadn’t be running for very long before the challenge of the RAC Tough One was presented to me, well before I had done my first Comrades. I handled it fairly well and it was just one of supporting features that gave me confidence to enter Comrades. After Comrades ,this race became a regular fixture in my early Comrades training programme. I ran 19 of them and learned so much about running hilly courses and the most important lesson was that to do well in the Tough One you had to consolidate on the uphills and pick up time on the downs. This year’s Comrades being an Up Run does not offer much respite to pick up time on the very rare downhills but it does teach you how to consolidate on the uphills. The RAC Tough One is run on Sunday November 27th this year so you have a generous 2 months to prepare. Your target finishing time will be 3hours 15mins which is equivalent to 6,1mins/km.  Not too demanding but you will find it hard enough on the day depending on the weather.  This race is a foundation that you will build on to complete the Striders 32km in February(TBC) and then the Deloitte 42km marathon in Pretoria to qualify for Comrades at the end of February 29th (TBC).

September 1st was the opening day for Comrades 2017 entries. Entries close on November 30th 2016 or 20,000 whichever comes first. On the day of writing this article. ( September 22nd) the entries tally stood at 7259. A word of warning to not delay entering . You can enter now and pay and then complete your qualifying time before end of May 2017.This programme schedules a qualifying marathon in the last week in February 2017. It is such an important marathon to get a good seeding and also the confidence that you can contemplate doing two standards back to back and another 5km fun run all on the same day,4th June 2017. My job is to prepare you to do that comfortably.

At the same time as entering Comrades you must draw up a Comrades budget to include not only entry fee but travel, accommodation, meals, memorablia at the Comrades Shop and Expo and new running shoes along the way.

There is a recommended Time trial every Tuesday evening.  The purpose is to run a measured course and be given an official time. It is not an opportunity to race and run your top speed. Rather use it to socialise, enjoy the plans and hopes and fears of other runners, particularly the Comrades runners. Stay at the club for a drink and make plans for next weekend’s run or race. As a general guide aim to finish under 50mins for a 8kms T/T.

In the October training programme under Week 5.is the 21km race on Sunday 06th  Enjoy giving the support to this race and experience the effect of a big field and enthusiastic crowds.  You will never be recommended to take part in any race until you are fully prepared. November.2016. It is the very popular Old Mutual Soweto Marathon over 42km. You must only enter and run the 21km race. I must emphasise that this programme does not include a standard marathon in early November.  

Here is the October 2016 programme.

Objective: To run a 21km race in less than 2hours 07mins.


 

Total kms for October = 279km (Equivalent to 223km for a 4 week month)

Recommended races:

October 23rd 2016 Diepkloof Half Marathon University Johannesburg Soweto Campus.

November 6th 2016. Old Mutual Soweto Marathon. 21km FNB Stadium.

Thought for the month: “I am really enjoying both the races and the club runs now”

Don Oliver

Cape Town

September 2016.

 

 









     
       
Week 1 Week 2 Week 3 Week 4Week 5 
w/c 03/10/16 10/10/16 17/10/16 24/10/1624/10/16 
Monday REST REST REST RESTREST
Tuesday 8km T/T  8km T/T  8km T/T  8km T/T 8km T/T 
Wednesday 8km  8km  8km  8km 8km 
Thursday 10km  10km 10km 10km12km
Friday REST REST REST RESTREST
Saturday 5km 5km 5km 5km5km
Sunday 25km 30km 21km race 25km21km race
Total 56km 61km 52km 56km54km

Total kms for October = 279km (Equivalent to 223km for a 4 week month)

Recommended races:

October 23rd 2016 Diepkloof Half Marathon University Johannesburg Soweto Campus.

November 6th 2016. Old Mutual Soweto Marathon. 21km FNB Stadium.

Thought for the month: “I am really enjoying both the races and the club runs now”

    
Don Oliver
Cape Town
September 2016


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Key words:
Internal links:  
External links: Official Comrades Marathon website;  
4 Hills for Lindsay 


Copyright Don Oliver 2014
alsoran@webafrica.org.za