Comrades training - August 2011

Welcome to the August edition of the 2012 Comrades Marathon training programme.

It is at this time of the year, when you have made a firm commitment to running the 2012 Comrades Marathon, that it would be nice to see all the running that's required of you before the actual race. By seeing the whole year "at a glance", you will get a picture of all the training ahead, and be able to plan your year accordingly.

The mileage given is an approximation of what is necessary to be adequately prepared for Comrades, and as it is dependent on what races are on offer in a particular year, it will vary from year to year.  The information below should therefore be used as a guideline only.

But first the training for the month of August 2011:

Month 3.  August

The Novice runner:
What training does the novice runner do in August?  As a novice, be content just to get out there and continue to do three or four short runs a week.  Especially with the very cold weather we are experiencing at the moment, just maintaining a consistent three or four short runs a week is quite an achievement.  The weekly mileage for August will start with 13 km per week initially, and end up with 18 km per week by month end. All runs should be done at a comfortable relaxed pace - i.e. "a jog".

Goals:
    1. To maintain a steady mileage of 15 - 20 km per week.
    2. To complete your first ever 10 km  run.
    3. To enjoy each and every run, and to start believing that the 2012 Comrades marathon is a very real possibility.

Total weekly mileage: 13 km, 16 km, 16 km, 15 km, 18 km

Total Monthly mileage: 78 km

Road race distances to be achieved: 1x10 km

Highlight of the month: To run your first 10 km race - The Wanderers 10 km

Goals for novice runners - August 2011:

1.  To run three to four times a week consistently
2.  To enjoy every run, and maintain a comfortable "jog" pace.
3.  To run an official 10 km road race by month end!
 

The Regular runner:

Once again, in the Gauteng region, there are lovely races on offer this month!  There is a half marathon almost every week, each with a 10 km alternative option.  As August is still part of the recovery phase after this year's Comrades, I would advise those of you who ran this year's Comrades Marathon to simply "tick over" nicely at around 25 - 30 km per week.

There is the Zonkizizwe 10 km & 5 km Ladies' Race for ladies on Tuesday 9 August.  There are a further three 10 km races open to all in August.  They are the Old Eds on Sunday 14 August, the Vodacom on Sunday 21 August and the Wanderers 10 km on Sunday 28 August.

The 15 km race this month is the Alberton Rietvlei 15 km held on Sunday 7 August.

There is an excellent 21 km race on Sunday 28 August, that being the Wanderers Joe Stutzen & Matthews Motshwarateu Half marathon.

The basic idea is to mix & match your weekly runs, coming out on around 25-30 km (see daily training below).

Goals for regular runners - August 2011:

1.  To run 3-4 times a week consistently
2.  To build up towards, and run a "return to running" half marathon.
3.  Start to introduce a little "off season" speed training into your programme for some variety.

Total weekly mileage: 25 km, 28 km, 25 km, 28 km, 31 km

Total Monthly mileage: 142 km

Road race distances to be achieved: 3x10 km, 1x15 km and 1x 21 km

Highlight of the month: The Wanderers Half marathon

Always a nice race, this year held on Sunday 28 August
 
 

Here is a summary of all the races in the Gauteng region for August 2011:
 

And now, the novice's entire year's training at a glance:

With Comrades having been run at the end of May, the year starts at the beginning of June.

Month 1.  June

Goals:
    1.  To put on your running shoes and go for your first run
    2.  To run around a flat, grassy field, for just 10-15 minutes each time.
    3.  Make a commitment to run regularly at least three times per week.

Total weekly mileage: 30 minutes (5 km), 40 minutes (6 km), 50 minutes (8 km), 8 km

Total Monthly mileage: 27 km

Road races:  None

Highlight of the month: To start training for next year's Comrades marathon
 

Month 2.  July

Goals:
    1.  To run three times a week consistently
    2.  To enjoy being out there "on the road"
    3.  To continue to build up towards your first "official" road race - a 10 km road race.

Total weekly mileage: 11 km, 13 km, 16 km, 16 km

Total Monthly mileage: 56 km

Road race distances to be achieved: 1x8 km

Highlight of the month: Your first 8 km road race - Discovery/702 Walk The Talk Fun Run
 

Month 3.  August

Goals:
    1. To maintain a steady mileage of 20 km per week.
    2. To complete your first ever 10 km  run.
    3. To enjoy each and every run, and to start believing that the 2011 Comrades marathon is a very real possibility.

Total weekly mileage: 13 km, 16 km, 16 km, 15 km, 18 km

Total Monthly mileage: 78 km

Road race distances to be achieved: 1x10 km

Highlight of the month: To your first 10 km race - The Wanderers 10 km
 

Month 4.  September

Goals:
    1. To run two further 10 km races.
    2. To build up the weekly mileage of between 20 - 25 km per week.
    3. To stay injury free.

Total weekly mileage: 20 km, 20 km, 20 km, 22 km

Total Monthly mileage: 82 km

Road race distances to be achieved: 2x10 km

Highlight of the month: none

Month 5.  October

Goals:
    1. To run your first 15 km race, injury free.
    2. To build up the weekly mileage of between 20 - 25 km per week.
    3. To stay injury free.

Total weekly mileage: 20 km, 20 km, 22 km, 25 km

Total Monthly mileage: 87 km

Road race distances to be achieved: 1x10 km, 1x15 km

Highlight of the month: To run your first 15 km race
 

Month 6.  November

Goals:
    1. To run a 21 km race, and then the RAC Tough One - 32 km !!
    2. To maintain a weekly mileage of about 30 km per week.
    3. To stay injury free.

Total weekly mileage: 32 km, 33 km, 30 km, 42 km

Total Monthly mileage: 137 km

Road race distances to be achieved: 1x10 km, 1x15 km, 1x21 km, 1x32 km

Highlight of the month: Spring's Strider's 32 km road race - the "tough one"
 

Month 7.  December

Goals:
    1. To maintain a steady 35 - 40 km per week
    2. To gear yourself up mentally for the high mileage season, come Jan 1 2011
    3. To enjoy your running, stay injury free, and not put on too much weight during the holidays

Total weekly mileage: 32 km, 41 km, 35 km, 40 km, 35 km

Total Monthly mileage: 183 km

Road race distances to be achieved: 1x21 km, 4x10 km

Highlight of the month: None
 

Month 8.  January

Goals:
    1. To increase the weekly mileage to 45 - 50 km per week
    2. To run at least 5 days a week, nice and easy.
    3. To have one long run a week of at least 15 km

Total weekly mileage: 45 km, 46 km, 48 km, 49 km

Total Monthly mileage: 188 km

Road race distances to be achieved: 2x21 km, 2x15 km

Highlight of the month: None
 

Month 9.  February

Goals:
    1. To maintain a steady 55 - 60 km per week
    2. To comfortably finish your first 32 km race for the year
    3. To mentally prepare yourself for your marathon qualifier next month

Total weekly mileage: 59 km, 60 km, 54 km, 59 km

Total Monthly mileage: 232 km

Road race distances to be achieved: 1x32 km, 2-3x21 km

Highlight of the month: To run another 32 km road race
 

Month 10.  March

Goals:
    1. to get that Comrades qualification under your belt
    2. to maintain a comfortable 55 - 65 km per week building up to the Ultra marathon in April
    3. to remain injury free and run comfortably within yourself

Total weekly mileage: 67 km, 58 km, 58 km, 56 km, 63 km

Total Monthly mileage: 302 km

Road race distances to be achieved: 1x42 km, 2x21 km, 2x15 km

Highlight of the month: To qualify for the Comrades marathon by running a marathon (42 km)
 

Month 11.  April

Goals:
 1. to run an Ultra marathon
 2. to recover and then to run the second of three standard marathons
 3. to average about 60 - 70 km per week

Total weekly mileage: 68 km, 62 km, 68 km, 63 km

Total Monthly mileage: 261 km

Road race distances to be achieved: 1x50 km, 1x42 km, 1x21 km, 1x15 km

Highlight of the month: To run an Ultra marathon (56 km or 50 km)
 

Month 12.  May

Goals:
    1. To continue with the taper by running approximately 15 - 20 % less each week
    2. To get to the start line of Comrades as injury free as possible.
    3. To line up on the day well rested so that you are looking forward to the big day with anticipation.

Total weekly mileage: 40 km, 13 km, 90 km, 0 km

Total Monthly mileage: 143 km

Road race distances to be achieved: 1x90 km, 1x 10 km

Highlight of the month: To run the Comrades marathon
 

Now that you have seen what's required of you for the next year, focus on August's programme, keep fit and injury free, and enjoy your running.

See you in September  ......