|WESTERN PROVINCE PROGRAMME
NEW NEW NEW NEW NEW
Where are we now?
a long time to go .282 days to go. Because we start our training early
for novices, there is not as much time left as you think. The secret of
training for Comrades for a novice is to build up the kms slowly. Hope
you will never get an injury in training but I can warn you that it is
mind shattering at the time. Suddenly everything is thrown into doubt
about how serious it is and when will you will get back to training.
Meanwhile all your training friends are pulling away day by day. The
body needs time to adapt. You have been given the time in this
programme and don’t try to beat the system by doing more at this stage.
will quickly notice in the September programme that there is no
increase in training days/week. It remains at 4 times / week. Spring
and summer comes later in the Cape than in Johannesburg and the weather
will still be occasionally wet and cold. Of the three days left in the
week put one day aside to rest from physical exercise. The Rest Day is
important and will remain on every month’s training programme. The
remaining day should be devoted to alternative physical exercise. Some
play golf, squash, cycle and go to gym. At the gym follow a core
strengthening programme to help you remain intact as you grind up
nearly 50km of up hills in Comrades. When I finished my first Comrades,
the next day I only had two sore arms from keeping my arms held up
while running for nearly 10hours.
On a Tuesday we introduce an
8km time trial which will remain in the programme up until Comrades
next year. The time trial is not an all out effort to break records.
It’s a tempo run where you run swiftly but not hard enough to get out
of breath and gasp for air. It’s controlled running at your comfortable
steady state, cruising speed. Run well within yourself and as time goes
on you will run faster for the same effort. Use the time to get to make
club friends and find out who you enjoy running with and are compatible
for a long run on the road later on. Never chose someone faster than
yourself. That will result in injury.
In the remaining months in
2017 you must try to run everything just slightly faster than your
expected Comrades speed which is on average for 90km of 7,2mins/km.
Over shorter distances you should aim at about 6,0 to 6,5mins/km even
in mid week training runs. You will never run 90km in training before
Comrades so that will be a new long distance for you and you will plan
to slower than you have ever ever run before to accommodate the extra
distance. The rule for novices is simple; “The longer the distance the
slower the speed.” That is why all the races this year will be faster
For Western province runners it is unnecessary to
run specific hill training sessions. Wherever you run or race in W.P
you get plenty of hills both up and down. Just like Comrades. You are
called the Mountain Goats by the Up Country visitors and they are very
right. Specific hill training sessions comes with a risk of injury and
should be avoided.
The entries for Comrades have already opened
on September 1st Cost is R 460 for an early bird entry, going up to
R500 on 1st October.2017. The new finish is at the Moses Mabida stadium
very close to the sea front and the old finish at Kingsmead. The race
distance will be re-measured but is likely to be just a little longer
maybe 90km compared with 89km.
The second training programme
includes a 20 km long training run in Week 3.and must be taken gently
with plenty of walking when necessary. We call this a club run and is
an opportunity to put in relaxed distance with no pressure from km
boards cut offs and peer pressure. Enjoy the scenery and friendship and
look at everything with an eye on Comrades where you will be asked to
keep on going for a very long time.
Here is the September training programme:
Training programme September 2017
Objective.To complete a 20 km club run in less than 2hours 30 mins.
Total km for September 2017 = 134km
September10th 2017 ARD 3 Vlei 10km. Fairmont High Grassy Park.
September 17th 2017 Sanlam Cape Town Marathon 10km Green Point
October 1st 2017 K Way Grape Run 14km Alphen Hall Constantia.
Thought for the month: “I’ve entered. Just got to finish now.”