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Comrades training - May 2013


Training for the Comrades 2013

The final countdown before Comrades

1 May 2013 has arrived!  There are 33 training days left before the Comrades Marathon. We have been training for the Comrades marathon the whole year, and now, finally, we are in the last month of the "Comrades year".

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 cutting back on our training by around 10 - 15 % each week.

Let's look at the goals for May 2013 in more detail:

Goals:
    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 by decreasing the long Sunday run from week to week. 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 losing 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 for too long a period, the body will break down with an injury. Also, high mileage running  leaves a runner sapped of energy, and over trained. So the focus 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 keen to run.

Total weekly mileage: 67 km, 61 km, 50 km, 43 km, 100 km

From a weekly mileage of around 70 km when you ran the Ultra Marathon, the mileage drops by around 10 - 15%  per week.

Total Monthly mileage: 311 km (including Comrades)

There is 221 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 5 May there is the Colgate 32 km, which fits in perfectly 2 weeks after the Loskop Ultra marathon.

On Sunday 12 May there is the Kwai Half Marathon, which also fits very well 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 19 May is also perfectly placed for this. There is no official run on Sunday 26 May, one week before the Comrades marathon, and so a nice easy relaxed 10 km jog is all that's needed at this time.

With the Comrades Marathon falling out on a Sunday nowadays, it 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 marathon

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 2013 Comrades Marathon! Good luck!
 

Lets look at the actual daily training required in May this year:
 

Daily training  - May 2013
Week ending:  5/5 12/5 19/5 26/5 2/6
Monday Rest  Rest Rest Rest Rest 
Tuesday 10 km  10 km 10 km 10 km  5 km 
Wednesday  15 km 10 km 10 km 8 km  5 km
Thursday  10 km  10 km 10 km  10 km Rest 
Friday Rest  Rest Rest  Rest  Rest 
Saturday Rest 10 km 10 km 5 km  Rest 
Sunday 32 km 21 km 10 km 10 km 90 km
Race Colgate Kwai RAC Club Run Comrades
Total 67 km 61 km 50 km 43 km 100 km

 
Full list of Gauteng races May 2013:
Race date Race KM Venue
Sat 4 May 2013 32Gi Hyde Park 8 km Colour Run 8 km Hyde Park High School
Sun 5 May 2013 Colgate 32 km & 15 km 32 km & 15 km Boksburg City Stadium
Sun 12 May 2013 Kwai Half Marathon & 10 km  21.1 km & 10 km Randburg Central Sports Complex
Sun 19 May 2013 RAC The Sweat Shop/Asics 10 km 10 km Old Parktonian Sports Club
Sun 19 May 2013 Zoo Trot 10 km & 5 km Run/Walk 10 km & 5 km Johannesburg Zoo Centenary Lawn

As with previous years, this column will continue in June giving training advice to both the novice runner as well as to those who have run the Comrades marathon before.  June is the time for the complete novice to start out "on the road" and the programme will start from scratch at the beginning of June 2013.


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