|CENTRAL GAUTENG PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
days to go and all the entries taken up already. These runners really
mean business this year. Making an entry and payment up front in
September, 8 months in advance gives all these people such a better
chance of finishing with a medal compared with waiting until end of the
year. Chosing a Down Run is a favourite and gives you a slightly better
chance of a good run. You should be better prepared for the 89km bone
jarring descent from Pmb to Durban. Either way Up or Down is an ordeal
needing stamina, endurance commitment and sheer guts. You’ve got about
8 months to prepare yourself for 11hours on the road in heat and up and
down endless hills. Tackled in the right way you can adapt to handle
all these hardships. This training programme is specifically designed
for training for Comrades single mindedly. The design of the training
schedule has been used for many years with a better than average
finishing rate than the race overall. You have about a 90% chance of
getting a bronze medal compared with the average of 80%.
At the time
of writing the CMA have suddenly announced entries for the 2018
Comrades Marathon are closed at 21500.Hope you got yours in.
up to test yourself is the 32km RAC Tough One organised by RAC on
November 26th 2017. There is roughly 2 months preparation left and that
is more than enough time for a good preparation from where you are now
having run a 20km club run and several 10km races during September.The
objective is to finish the 32km Tough One in less than 3hours 15mins.
You can use shorter and less important build-up races to get things right on the day. The things requiring your attention are;
1. How many days before the big race do you need to not run at all?
2. When must your last hard training run be in the days leading up to the race?
3. For a 32km hard race, how far will your last long run be?
4. How many kms/week is just right to be well prepared for a 32km race?
5. What will you be eating and drinking the night before the race?
6. What will you be eating and drinking on the morning of the race?
7. Set your target finishing time based on recent shorter races for 3 months before this race.
You will need a race plan to fit the finishing time. Generally the
second half will be slower than the first half for all races of 32km
9. Plan to run with training partners and people you are comfortable with.
10. Have all your kit in tip top condition for each and every important race.
answers to questions 1-4 will be provided by the programme and the
others must be worked out for yourself depending what works for you
Q.1. Minimum days off before a big race is 2 days.
Q.2.Last hard training run is at least 5 day before race.
Q.3 Longest run before 32km Tough One should be 25km.
Q 4. Average weekly km should be about 45km by running 4 days/ week.
are asked to consider all the above points and adjust things that went
wrong in the earlier and shorter races. You are training for Comrades
remember and that is the time you must get it right on the day.
word of advice this month is about your hill and speed training. You
will not be taking part in any specialised hill or speed sessions for
the Comrades Down Run in 2018.Believe you me there are more than enough
hills on most of your training routes and if not, there are plenty of
hills in the C.G and G.N races. For speed training you can just vary
your pace in training over say 2 days/week and one of the races per
month. So many runners have no “gearbox”. They run the same speed in
training during the week, also at the Time Trial and yet again in the
races irrespective of the distance. To improve your cardiovascular
fitness run slightly faster over three sections of your training run or
race. Speed up for about half a km that’s all. Get a bit out of breath
and relax to recover but try to not lose too much speed. You will
improve your “steady state running speed “in this way. First of all
this month do the speed stretches on flat sections of the course. Take
it slowly to start off with and as you get the hang of the exercise you
can go a bit faster.
Included in the October training programme
is a club Time Trial over normally 8km. Aim for running briskly but not
too fast. Keep well under a gasping diehard sprint for 8km. The T/T for
your Comrades training should be close to your cruising or steady state
speed in October of 6,0mins/km. Enjoy the club support system at
the time trial to meet like-minded runners of about your own ability
and support social activities and Comrades training discussions and
talks. Support your club from now on because you will need all the
support and encouragement you can get on Comrades Day, believe you me.
is the October 2017 Training Programme. You will immediately notice
that you have lost a rest day. You will be running 5days/ week now but
from January 1st next year you will ask to run 6days a week to prepare
for the big one. One golden rule is never to miss a rest day.
Comrades training programme for October 2017.
Objective: To run a 21km road race in less than 2hours 09minutes.
||Week 4||Week 5
||8km T/T ||8km T/T
Total km for October 2017 = 258km( Equivalent to 206km for a 4 week month)
October 15th 2017 Panorama 21km Northcliff 21km
October 22nd 2017 Diepkloof Half U J Soweto Compus ,Diepkloof.21km
November 5th 2017 Soweto marathon 21km FNB Stadium Soweto.
Thought for the month: “I’m really enjoying both the races and the club runs”.