Phase 3: The wind down (Gauteng Programme)

PHASE 3: THE WIND DOWN

MAY TRAINING PROGRAMME

Objective. To complete a 60km Long Club Run within 8hours.

	Week 1	Week 2	Week 3
w/c	04/05	11/05	18/05
Monday	REST	REST	REST
Tuesday	8km T/T	8km T/T	5
Wednesday	8	8	5
Thursday	8	8	REST
Friday	8	8	REST
Saturday	5	5	REST
Sunday	21race	10km race	89km Comrades
Total	58km	47km	99km

Note. Phase 2. kms for May 2009 = 119km

The final 3 weeks of training is used to gradually reduce the distance run each week and the distance of the longest run. During this time the body repairs the minor aches and pains and the tiredness. It is replaced by a sudden feeling of great strength, confidence and excitement. It requires restraint and discipline to handle the new found power without wasting it on misplaced efforts in events leading up to Comrades. The duration of the wind down (3 weeks) is carefully chosen to optimise the recovery from the 10 week hard training but not to lose any of your hard earned fitness. The time is used to have minor injuries fixed at the physio and minor illnesses fixed by the doctor. It will be natural to find yourself running very easily and fast in the last two races. There is no harm to let it go. You are strong, rested and fit so you will not hurt or tire yourself.Resting,eating and drinking well in the last 3 weeks will build you up for the final effort on May 24th 2009. You will be digging deep on that day but it will be successful. In this time you remind yourself of the good runs and races you have had and forget the disasters. Look at your log book which will fill you with confidence that you have trained perfectly.

WHERE ARE WE NOW?

Month	Total km	Longest run. time
January	308	3hrs 30mins
February	287	3hrs 10mins
February	287	4hrs 20mins
March	253	5hrs 20mins
April	326	5hrs 58mins
April	326	4hrs 12mins
May	119	8hrs 00mins
Total	1293km

Most runners will not have completed each and every kilometre but a total of more than 1200kms will be sufficient, although you will have to run a little harder on the day. The most important feature is the completion of one Standard and three Ultras.