Comrades training - March 2013
for the Comrades 2013
Welcome to the March 2013 edition of supersport.com's Comrades Marathon training programme. March is all about qualifying
Even though runners
have until 6 May to qualify for Comrades, it's always a good idea to get
that qualifier "out of the way" early. If this is your first Comrades
Marathon and you have not managed to run a 42.2 km marathon by the
end of March, you really should question whether you will be ready to run
Comrades by 2 June.
If you have
run Comrades before, it's still a good idea to complete a standard marathon
around this time of the year, the first of two marathons leading up to
Comrades. Then there is still one ultra marathon to be run before
Comrades. So getting that first marathon done early should give you
lots of confidence.
Goals for March 2013:
1. To get that Comrades
qualification under your belt
This year I
would suggest qualifying with either the The Vaal Marathon - run from the
Fourie Stadium in Vereeniging on Sunday 3 March, or the Jackie Gibson Marathon
- run from the Klipriviersberg Recreation Centre in Kibler Park on Sunday
The Vaal Marathon is a very pleasant two-lapper
which gently meanders through four suburbs of Vereeniging and has a section
along the backs of the Vaal River. Although the route is flat it is by
no means the easiest marathon, and runners will have to work the whole
The Jackie Gibson Marathon is a hilly double-lapper,
perfect preparation for Comrades. It is the oldest race in Johannesburg,
with the organisers club, The Johannesburg Harriers Athletics Club celebrating
it's 106th anniversary this year.
There is another Marathon in the Gauteng area in March, the Sarens Edenvale
Marathon run on 10 March. It is too close to the Strider's32 race,
coming just one week afterwards. I would suggest rather doing the
half marathon option at this race.
2. To maintain a comfortable
60 - 65 km per week building up to the Ultra marathon in April
This is achieved by running three runs during the week of around 8 -
12 km. Ideally this is done on a Tuesday, Wednesday and Thursday.
Monday and Friday are well earned rest days. Remember, your rest days are
as important as your training days, as they help the body recover from
the stresses of running and thereby reduce the incidence of injury.
Sunday will either be a 32 km race, a standard marathon, or club run
of 15 km or 20 km. Club runs are a good idea as they are usually a lot
of fun, and there is no incentive to run fast.
The length of the Saturday run is dependent on the length of the Sunday
run. The Saturdays before the 32 km race and the marathon should
be rest days. If you are only running 15 km on the Sunday, there
should be no reason not to have a comfortable 15 km training run the day
before. An easy 10 km run is advisable the day before the half marathon
on 10 March.
3. To remain injury free
and run comfortably within yourself
- if you are feeling tired, over trained, or feel an injury developing,
cutting back on these recommended distances is more beneficial than trying
to keep up with the distances at all costs.
Don't speed up your running during this phase.
The running required at this point in the year is still called "long, slow,
distance" running. March is still a time for training at a pace that is
well within your capabilities. Training should be very comfortable,
Total weekly mileage: 60 km, 63 km,
60 km, and 68 km
During February the weekly mileage was 55 - 60 km. March sees
us pushing this up to 60 - 65 km per week. During April we will see the
weekly mileage climb to the highest weekly mileage for the whole year.
We are not quite there, so we will worry about that next month.
Total Monthly mileage: 255 km
This is up from 217 km in February which is about
a 20% increase.
Road race distances to be achieved: 1x21
km, 1x32 km, 1x42 km and a 15 km club run
March is a time of high mileage, and we should
try, barring injury, to get in a long run once a week.
Highlight of the month: To qualify for
the Comrades marathon
What a highlight! You decided on running this year's Comrades
marathon many months ago. You had to hand in your entry form last
year, even before qualifying. Now, after qualifying for Comrades,
you can consider yourself a starter for running the Comrades this year.
Good Luck with the qualifier.
Let's look at the actual daily training required in March this year:
Daily training - March 2013
Let's look at the what races are on offer in the Central Gauteng region
in March this year:
Fixture list for the Gauteng area for
|Sunday 3 March 2013
||Striders 32 km
||32 km, 15 km & 5 km
||Springs Rugby Club
|Sunday 10 March 2013
||Zoo Trot 10 km & 5 km
||10 km & 5 km
|Sunday 10 March 2013
||Sarens Edenvale Marathon
||42.2 km, 21.1 km & 5 km
||Edenvale High School
|Sunday 17 March 2013
||32Gi Gallopers 8 km & 5 km Run/Walk
||8 km & 5 km
|Sunday 24 March 2012
||Springbok Pharmacy Jackie Gibson Marathon & Half
||42.2 & 21 km
||Klipriviersberg Recreation Centre
|Saturday 30 march 2013
||The Sense of Unity 10 km Walk/Run
||Boksburg City Stadium
See you in April .......