Comrades training - January 2012

January 2012 has arrived!  January is the 8th month of the Comrades training year, and is the time that we begin our Comrades training in earnest.

Let's take a look at that training in detail:

Goals:

    1. To increase the weekly mileage from around 40 km per week in December, to 45 - 50 km per week

Coming off the December holiday period with a steady 40 km per week average, the weekly mileage gradually builds up to 50 km per week by the end of January.

In the Gauteng area, there are some lovely races on offer in January. In fact, it is almost a carbon copy of last year's races.

The only change is that the 15 km Berg & Dal Nite Race will be run this year a week later, on Wednesday 18 January.

There are three 15 km races.  The Varsity Kudus on the Sunday 1st, the Berg & Dal Nite Race on Wednesday 18th, as well as the Arwyp Medical Centre 15 km Nite race on Wednesday 25th.

There are two half marathons.  The Dis-Chem Half Marathon at the Bedfordview Country Club on the Sunday 15th and the Johnson Crane Half Marathon organised by the Benoni Harriers Athletic Club, and run from the Old Benonians Sport Club on 29th January.

There is also a 10 km race. The Bobbies 10 km race on Sunday 22nd, run from the Arthur Bloch Park.

    2. To run at least 5 days a week, nice and easy.

Throughout 2011 we have been training just 4 times a week.  Starting in January, we now introduce a 5th run in the week.  This is done on a Wednesday, and starts out nice and easy at 5 km, and starts to increase gradually.  By the end of January, the Wednesday run will be at 8 km.  It's still very important in preventing injuries to take at least two full days off every week.  You may even want to take a third day off every now and then if you feel you have been overtraining, or if you you feel you are developing an overuse injury.

3. To have one long run a week of at least 15 km

A Sunday is generally the most ideal day to have your long run. By running at least 15 km on a Sunday (and even one or two half marathons), you will be well prepared for your first 32 km race at the end of February.

Total weekly mileage: 40 km, 45 km, 46 km, 43 km, 49 km

As we start to increase the weekly mileage, we do so in small increments.  All runs are still done at a leisurely pace, with no speed work at all.

Total Monthly mileage: 193 km

This is quite a bit up from December which was 158 km!

Road race distances to be achieved: 2x21 km, 1x15 km and 2x10 km.

See how you go!  If you don't feel up to running a long run every single Sunday, cut back on the length on one or two Sunday long runs.  If you are feeling good however, and can maintain the Sunday long runs as stipulated below, it will give you a lot of encouragement to know that you can manage the longer runs.

Highlight of the month: None

There will be many highlights in the coming months. February for example, sees a 32 km race, and March sees you running the first of three standard marathons! But let's not get ahead of ourselves.

Here is a summary of the whole month's training for the Gauteng area::
 

Here is the complete race calendar for January 2012 for the Gauteng region:

Date                 Race  Name       Distance                   Club                            Time    Venue
Sun 8       Varsity Kudus 15 km               15             Varsity Kudus Athletic Club        07h00   Wits Club
Sun 15      Rehidrat 5 km Dash                  5                                                                              Bedfordview Virgin Active Club
Sun 15     Dis-Chem Half Marathon         21                                                                              Bedfordview Virgin Active Club
Wed 18   Berg & Dal Nite Race             15             Krugersdorp Road Runners         19h00
Sun 22     Bobbies                            25 km & 10 km                                                                Arthur Bloch Park
Wed 25   Arwyp Medical Centre     15 km Nite Race                                                             Barnard Stadium
Sun 29    Johnson Crane                  42.2& 21.1       Benoni Harriers Athletic Club     06h00   Old Benonians Sport Club
 

See you in February .......