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Comrades training - August 2013


Training for the 2014 Comrades Marathon

The year's training at a glance

Now that you are already 2 months into your training for Comrades 2014, it would be nice, especially if you a novice runner, to see just what training is ahead of you, in the year to come. In this article we take a look at the whole year's training "at a glance".  With Comrades now being run a little earlier in the year, (next year it's on Sunday 1 June 2014), the "Comrades year"  starts at the beginning of June

Looking at what's ahead of you in the months to come will allow you to plan your year accordingly.  You can see what distances will be required of you each and every step of the way, when you will be running the longer races and generally what races you will need to run.  The mileage given is an approximation of what is necessary to be adequately prepared for Comrades and is dependent on what races are on offer in any particular year.  The actual mileage will vary from year to year and so use the information below as a guideline only. As we go through the year, the distances and races will be based on the actual races on offer this year in the Gauteng region.  If you live elsewhere in the country, simply try and match the distances suggested in these articles as you go along.

But first the training for the month of August 2013:

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 as the cold weather is still with us around this time of the year, 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".

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

The Sunday "long" runs will increase in length, and will culminate with your first 10 km road race.  There are actually six 10 km races in the Gauteng region in August this year (see Table  below), but I would suggest doing one towards the end of the month.  An ideal one to run is always the Wanderers 10 km race, this year run on Sunday 25 August.

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

Goals for novice runners - August 2013:

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!
 
 

Novice runner's daily training  - August 2013
Week ending: 4/7 11/8 18/8 25/8 1/9
Monday Rest Rest Rest Rest Rest
Tuesday 5 km 3 km 3 km 3 km 3 km
Wednesday Rest 5 km Rest Rest Rest
Thursday 3 km Rest 5 km 5 km 5 km
Friday Rest Rest Rest Rest Rest
Saturday Rest 3 km Rest Rest 3 km
Sunday 5 km 5 km 8 km 10 km 5 km
Race Wanderers
Total 13 km 16 km 16 km 18 km 15 km

The Regular runner:

Goals for regular runners - August 2013:

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, 31 km, 25 km

Total Monthly mileage: 142 km

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

Once again, in the Gauteng region, there are lovely races on offer this month!  There are three half marathons to choose from, almost one 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.

I would suggest running at least one of the Half marathons on offer, preferably leaving it till near the end of the month. Running the Wanderers Half Marathon is always a pleasant run from the Wanderers Club, and I would suggest making this the half marathon to do.

Other than that, I would mix & match your weekly runs, coming out on around 25-30 km (see daily training below).

All in all there are six 10 km races to choose from.

Highlight of the month: The Wanderers Half marathon

Always a nice race, this year held on Sunday 25 August.
 
 

Regular runner's daily training  - August 2013
Week ending: 4/8 11/8 18/8 25/8 1/9
Monday  Rest  Rest Rest Rest Rest 
Tuesday 5 km Rest 5 km 5 km 5 km
Wednesday  Rest Rest Rest Rest Rest
Thursday  5 km 8 km 5 km 5 km 5 km
Friday Rest  Rest Rest Rest Rest 
Saturday 5 km Rest 5 km Rest 5 km
Sunday 10 km 10 km 10 km 21 km 10 km
Race Training run Old Eds Vodacom Wanderers Training run
Total 25 km 28 km  25 km  31 km 25 km

 

Here is a summery of all the races in the Gauteng region for August 2013:
 

Gauteng Race calendar for August 2013:
Race date Race KM Venue
Sat 2 August 2013 St. Vincent 8 km Colour Run (New race) 8 km James & Ethel Gray Park
Fri 9 August 2013 Totalsports 10 km & 5 km Ladies' Race  10 km & 5 km  Rooseveldt High School, Emmerentia
Sun 11 August 2013 Zoo Trot 10 km & 5 km 10 km & 5 km  Johannesburg Zoo Centenary Lawn
Sun 11 August 2013 Old Eds  HFPA Half Marathon & 10 km Run/Walk 21.1 km & 10 km Virgin Active Old Ed's Club
Sun 18 August 2013 Wits Half Marathon & 10 km 21.1 km &10 km Wits Alumni Club
Sat 24 August 2013 Discovery King's School West Rand 10 km & 5 km (New race) 10 km & 5 km  King's School
Sun 25 August 2013 Wanderers Half Marathon & 10 km Road Race/Walk 21.1 km & 10 km  Wanderers Club

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

As mentioned above, the "Comrades year"  starts with June being Month number 1.  Each month is divided into different categories.  These are:

1. The three main goals for the month
2. The total weekly mileage
3. The total monthly mileage
4. The road race distances to be accomplished
5. The highlight of the month.



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 2014 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 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 2013
    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 over the next year, focus on August's programme, keep fit and injury free, and enjoy your running.

See you in September  ....


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