Training Programme for Comrades 2009
December is the month to be
careful. Too much running over the holidays will leave you
tired on January 1st when you should be raring to go for 5 months
dedicated ultra distance training. Too little running over
the holidays will leave you slightly overweight and with bad habits to
get rid of when you should be full of energy and enthusiasm for the New
month we can practice discipline with our running in all
ways. Stick to the schedule for the number of days training
and the races to run. Good news first. You still
get 2 Rest Days per week. The kilometres for this month will
be no increase over November (203km). Because the total
kilometres are quite small for the month you can concentrate on running
comfortably at all times. It is so important to find out what
makes you comfortable while you run because you have to be comfortable
all day long at Comrades. Get to learn to handle tiredness
when it comes in a race whatever the distance. There are
basic rules for drinking at the ultras: 50g carbohydrate/hour and 450ml
liquid. It is a good idea to use a squeezie once an hour in
the marathons. Get comfortable with the squeezie you use and
the water and coke you drink. It is probably a good chance to
buy a new pair of running shoes
over Christmas. Socks and shoes go together so get
comfortable in them now before the kilometres go up. You can’t choose
family but you can choose running partners.
Get comfortable with the speed, conversation, pit stops
of your chosen mate for December to May.
Get comfortable with your
conscience about Comrades next year and look after your family, friends
and work mates. They will be important to you in April and
comfortable with your running club. Help your club at the South
Easter Race in some way or other. Pay
your club subs now and get your licence number before Christmas, which
you will need for next year’s races in January.
Here is the December Comrades training programme
||South Easter. Help
Saturday December 6th 2008.
RFL/NB Half marathon.21km. Somerset West.
Friday December 26th 2008.
Tokai Manor House Run 16km Tokai.
Saturday December 27th 2008.
Easter 15km.Fish Hoek.
kms for December 2008 = 248km which is 5 weeks. (Equivalent to 198km
for 4 week month).
In December you pre-enter the
races you have planned on the Race Menu for January, which are:
Weber Wentzel Bay to Bay 30km
on Sunday January 11th 2009
Hill Classic 36km on Saturday January 24th 2009
The two races in Somerset West 21km
on December 6th and the 16km
Manor House Run on December 26th should be run with the
30km and 36km races in mind. The 21kms race should be run in 6,2mins/km
giving you a 2hrs 11mins and the Manor House Run should be run at
6,8mins/km to give you a 109mins finish. (Allowing for the
An important part of training
for any race where you are going to go for a target time is the race
research. For Comrades there is a lot of information on this
website and on http://www.comrades.com
for the map of the race including the profile. You don‘t want
any surprises on Comrades day finding you don’t know where the major
hills are for example. Entries for the 2009 Comrades close on
March 31st 2009. You should enter as soon as you have
qualified at the Peninsula marathon on February 22nd 2009.
Sign up for Nikki's Comrades Commitment Column if you have not done so already! It is there for all to see.
Have a Happy Christmas and a
very successful New Year with all your dreams coming true!
Cape Town November 24th 2008.
Click here to continue on to Don Oliver's 2009 Comrades Training Programme
External links: Official Comrades Marathon