Comrades training - November 2011

November is the sixth month in the Comrades training year. This is the last month where there are two distinct training programmes, one for the novice runner and a separate one for the more experienced runner, the so-called "Comrades veteran".  From the beginning of December the two programmes will merge and the training will be identical for all runners.

Let's look at the training for November 2011 for the novice runner:

Goals:

1. To run a 21 km race, and then the RAC Tough One - 32 km !!

During November, you will be running a long run (10 km or longer) every weekend of the month!

Once again the races offered in the Gauteng province are more or less the same as in previous years.

On the first Sunday, the 6th November, there is the Nedbank Soweto City Marathon & 10 km.  Obviously, don't enter for the marathon, but run the 10 km race.

On the second Sunday, the 13th November, there is the Sportsman's Warehouse 10 km and 5 km race, and the 10 km race will be the preferred one to run.

For those looking to run a half marathon two weeks before running the RAC 32 km "Tough One" on November 26, there is an ideal half marathon on Saturday 12 November. This race is organised by the Warmbad Marathon Club, and although it is really outside the Gauteng area, I would like to advise runners living in Gauteng about it. Running a half marathon then fits in perfectly with your preparation for the "Tough One" two weeks later.

The half marathon starts at 6 am. This race promises "an unforgettable experience with beautiful bushveld, gravel roads and moderate hills, followed by a steep uphill to Fish Eagle Bay with awesome views".  They say it is a demanding course, but well worth it.

On Sunday the 21st November, the third Sunday of the month, there are no formal races organised.  Having just run a half marathon the week before and having to run a 32 km race the following week, all that is required is a gentle easy 10 km run.  Most probably it is an advantage that there is no formal run and you can have a relaxed "Club Run" of 10 km without any pressure of running to a good time.

The last Sunday of the month, 27th November stages the running of the RAC "Tough One".  This 32 km race is the highest goal of the year and if you can achieve this and be injury free to boot, you are well on your way to completing next year's Comrades marathon!

December will be a "recovery month" where, although we will maintain a weekly average of 40 km, no run in December is longer than 10 km!! So don't despair, you can take the December holidays nice and easy.

2. To maintain a weekly mileage of about 30 km per week.

This month is quite a tough month for the novice where we will increase the weekly mileage to around 30 km per week.  This is achieved by doing two runs during the week of either 5 km or 7 km, followed by a long run on the Sunday. If the Sunday run is only around 10 km, an extra training run on the Saturday is added in to boost the weekly distance.

3. To stay injury free.

Once again, all runs should be "LSD" type running.  L - Long, S - Slow and D - Distance, as opposed to shorter runs, which incorporate speed work.

Total weekly mileage: 29 km, 33 km, 30 km, 42 km

The last week's mileage is just that little bit higher due to running the 32 km race.  I don't think it's excessive, and this will be the weekly average mileage during the entire month of December.

Total Monthly mileage: 139 km

This will incorporate all the mileage in the table below, as well as the last two days of the month.  These will be the rest day after the 32 km race, followed by a 5 km "recovery run" on Tuesday the 30 November.

Road race distances to be achieved: 2x10 km, 1x21 km and 1x32 km

Quite a tough order.  There is also the option of a 15 km race on Wednesday night the 16th November.  This is the Rowlin National Brokers 15 km & 5 km Night Race, run from the Benoni Northerns Sports Grounds

Highlight of the month: Spring's Strider's 32 km road race - the "tough one"

For the novice this is not only the highlight of the month, but actually the highlight of the year!

Here is the day-by-day training for November in the Gauteng area:
 

Let's look now at the training required during November 2011 for the regular runner.

The races on offer are almost exactly the same as for 2010 (see archived November 2010 training).  The only difference is that this year the Paul Ras Half Marathon is being run on 20 November, this being a week later than last year.  As it is only 7 days before the "Tough One" on November 28th, it comes too to be able to run as well.  I would suggest running the Warmbad/Bela-Bela half marathon on Saturday 12th instead.

The mileage for regular runners stays around 40 km/week and will remain at 40 km/week all the way through the December holidays.  Come 1 January 2012, the mileage will start to build up.

Goals for regular runners - November 2011:

    1. To run a half marathon, and then the RAC 32 km Tough One.
    2. To maintain a steady 40 km per week.
    3. To stay injury free.
 

See you in December  for some advice on "Holiday training"...