Comrades training - June 2011

With the running of the 2011 Comrades Marathon just having taken place a few days ago, I'm sure many a novice has been inspired to run the Comrades next year.  This training column is designed with just such a runner in mind.

The main aim is to give advice to both the novice and the seasoned Comrades runner, on how best to prepare for the upcoming Comrades Marathon, in order to run a comfortable race while at the same time exposing yourself to the minimum risk of injury.  We look at the race calendar, and build our training around the races available.  Every single day's training is scheduled, on a month by month basis.

The training programme presented in this column has been developed largely from my experiences of being a Comrades runner (as far back as 1978), a "Run/Walk for Life" Branch manager (over a 12 year period), and a Physiotherapist with a special interest in Comrades running injuries (qualified in 1979 and in Private Practice since 1983).  The programme has been finely tuned ever since 1999, when I first began this writing this column.  

This month, we look at the training for the month of June 2011.

The programme focuses on two groups of runners.

1. The complete novice, who would like to start running from scratch, and run next year's Comrades marathon.

2. The so called Comrades "Veteran" runner, who has completed at least one Comrades Marathon, and who would like to finish next year's Comrades in a time of between 9 and 12 hours.

Initially the training for these two groups are two completely separate programmes. As the training for the novice catches up with that of the veteran, the training programmes become more similar, with the programmes eventually merging at the end of November, where the training for both novice and veteran is the same.

Let's take a look at the training programmes for June.

The Novice runner:
The training for the novice starts on the 1st June!!  That's only for the novices!  Those of you who have just run the Comrades should be resting for at least three to four weeks before putting on your running shoes again.

The novice should start out running for a set amount of minutes, as opposed to a given distance.  Running for just 10 minutes is sufficient for your first few runs.

Run slowly and comfortably, at a pace you feel you could maintain for the whole 10 minutes.  You should be able to comfortably talk to a fellow runner whilst running.
 

Goals for novice runners - June 2011:
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 make that first step towards training for next year's Comrades marathon
 
 
 

The Regular runner:
If you have just run this year's Comrades marathon, take a full three weeks to a month to rest up! Believe me, you have earned the rest and it will only do you good in the long term.  Then start up again with three runs of 5 km in the first week.

Goals for regular runners - June 2011:
1.  Rest!! You had a great Comrades and you deserve the "Rest".
2.  Recover!! Your body certainly needs the chance to recover.
3.  Start up with a few weeks of relaxed, easy running, but only after 3 - 4 weeks of complete rest.

Total weekly mileage: Nil, Nil, Nil, 15 km

Total Monthly mileage: 15 km (all in the last week of the month)

Road races:  None

Highlight of the month: Taking that well earned rest after running the 2011 Comrades marathon
 

Join me next month, where we take the training for the novice and veteran to the next level.

See you in July ....