Comrades training - May 2012
for the Comrades 2012
- The "pre Comrades taper"
May 2012 has arrived! We have been working very hard at our running
the whole year, and now finally, we are in the last month of the "Comrades
The main goal of the month of May leading up to Comrades is to get to
that start line injury free! To best achieve this, we will taper
our training in May, by running around 10 - 15 % less each week.
1. To taper our training
by running approximately 10 - 15 % less each week
Following on from whichever Ultra marathon you ran during April, you
now start to decrease your weekly mileage simply by decreasing the long
Sunday run from week to week. So the Sunday long run will go from 32 km
to 21 km to 10 km
2. To get to the start line
of Comrades as injury free as possible.
If you haven't had an ideal build up in the months leading up to Comrades,
the month of May is NOT the time to make up mileage. The most common
time to pick up an injury is around this time of the year, when you have
your very long runs. If you have picked a small injury, please cut down
even more than the recommended 10 - 15% per week. If fact, many a minor
injury will settle if you back off ALL running for a few weeks at this
time. Don't worry about loosing fitness at this time by resting for
a few days, or even a few weeks if you have to, you will still have all
the residual fitness you have spent so much time and effort building up.
3. To line up on the day
well rested so that you are looking forward to the big day with anticipation
If a runner subjects his/her body to the high mileage's for too long
a period, the body will break down with an injury. Also, high mileage running
leave a runner sapped of energy, and over trained. So the focus here now
turns to running less every week, to start letting the body build up strength
again. By race day, you should ideally be slightly under trained,
slightly over weight, and very keen to tackle a 90 km run.
Total weekly mileage: 67 km, 61 km,
55 km, 46 km, 100 km
From a weekly mileage of around 70 km when you ran the Ultra Marathon,
the mileage drops by around 10 - 15%
Total Monthly mileage: 294 km (including
There is 204 km of training before running the Comrades Marathon. Aside
from the Sunday runs, no run should be more than 10 km.
Road race distances to be achieved: 1x32
km, 1x 21 km, 2X10 km and the Comrades Marathon
On Sunday 6 May there is the Colgate 32 km, which
fits in perfectly 2 weeks after the Loskop Ultra marathon.
On Sunday 8 May there is the Kwai
Half Marathon, which also fits perfectly into our Comrades Taper.
On the last two Sundays of the month before Comrades, one need only
run a maximum of 10 km. The RAC
The Sweat Shop/Asics 10 km on Sunday 20 May is also perfectly placed for
this. There is no official run on Sunday 27 May, one week before the Comrades
marathon, and so a nice easy relaxed 10 km jog is all that's needed at
With the Comrades Marathon falling
out on a Sunday this year, this gives you the maximum time to rest after
the weekend's running. You might want to do two 5 km runs at the
beginning of the week, but then please use the remaining three days to
rest and recover.
Highlight of the month: To run the Comrades
No doubt, the highlight of the year! Finally, after a complete
year of dedicated training, you are about to fulfill you ultimate goal
of running the 2012 Comrades Marathon! Good luck!
Lets look at the actual daily training required in May this year:
training - May 2012
Full list of Gauteng races May 2012:
|Sun 6 May 2012
||Colgate 32 km & 15 km
||32 km & 15 km
||Boksburg City Stadium
|Sun 13 May 2012
||Kwai Half Marathon & 10 km & 5 km Fun Run/Walk
||21.1 km & 10 km & 5 km
|Sun 20 May 2012
||RAC The Sweat Shop/Asics 10 km
||Old Parktonian Sports Club
||Zoo Trot 10 km & 5 km Run/Walk
||10 km & 5 km
||Johannesburg Zoo Centenary Lawn
This column will continue in June
giving advice to both the novice runner as well as to those who have run
the Comrades marathon before. If you know anyone who is looking to
run the 2013 Comrades marathon and is looking for a training programme
that allows you enough training to compete the Comrades, while at the same
time not to over train, please introduce them to this programme, which
will appear at the beginning of June 2012.