Comrades training - October 2011

Welcome to the October 2011 edition of the Comrades Marathon training programme.

Having completed at least two 10 km races up to now, it's time to "up" your game, and run a 15 km race.

Goals for Novice runners during October:

1. To run your first 15 km road race.

In the Gauteng area this year there are three ideal races in which to run your first 15 km race.

1.  The Rainbow 15 km race on Sunday 2nd October from the Barnard Stadium. This race is ideally placed, coming three weeks after having run the Citizen Gerald Fox Memorial 10 km race on 11th September.

2.  The Southgate Mall Mems Moosa & Don Charles 15 km race on Sunday the 16th.

3. The Sportsman's Warehouse East Rand 15 km on Sunday the 30th.

2. To build up the weekly mileage to between 20 - 25 km per week.

During September you were averaging between around 20 km a week, this month there is just that slight increase to around 20 - 25 km weekly.

 3. To stay injury free.

Try keeping an even pace without trying to introduce any speed running, in order to avoid an injury.  Make sure you warm up well before running and stretch well before and after each run. This will help to reduce your chances of developing an injury.

Total weekly mileage: 25 km, 20 km, 25 km, 20 km, 25 km

This is achieved by doing two 5 km runs during the week, and then either doing two 5 km runs on a Saturday and Sunday, or resting on the Saturday and doing a longer run of 10 km or 15 km.

Total Monthly mileage: 105 km

The total weekly mileage is slightly higher this October as there are 5 Sundays in the month. The weekly average mileage, however, remains the same.

Road race distances to be achieved: 1x10 km, 1 or even  2x15 km:

For those who are feeling very comfortable with their training, you might even feel up to doing both the Rainbow 15 km race on the 2nd October and the Sportsman's warehouse 15 km race on the 30th. There are actually 5 Sundays in October this year, these two 15 km races are actually a month apart.

Highlight of the month: To run that first 15 km road race

This month sees us doing our first 15 km race.  This will be followed by running your first 21 km race around mid November, and then finally followed by the main goal of this year - the RAC 32 km "Tough One" on Sunday 27th of November.

Here is a summery of the novice runner programme for Ovtober:
 

Goals for regular runners - October 2011:

    1. To maintain a steady 35 - 40 km per week.
    2. To run a half marathon, and two or three 10 or 15  km races.
    3. To stay injury free.

The mileage stays below 40 km per week (ideally 35-40 km per week), as we ease our way into summer.  I firmly believe that as a 11 - 12 hour Comrades runner, you need to run a maximum of about 40 km a week in the off season, (which we are in at the moment), and to only start pushing the weekly mileage come 1st January 2012.

This month there are many runs to choose from. Note that quite a few of the half marathons have a 10 km and a 5 km run as an alternative option.

On Sunday 2nd October you can choose between either running the Rainbow 15 km from the Barnard Stadium, or running either the Half marathon or the 10 km race at the Roy Brown Memorial race from the Roodepoort Athletics Stadium.  If you ran the Wanderers half marathon on 28th August, I would suggest taking it a little easier during the first week of the month and just do the 10 km race.  Otherwise the Rainbow 15 km is a good choice.

On Sunday 9th October, for the ladies there is the annual Spar Ladies' 10 km Challenge run from the Old Parktonians Club. For the men, a nice relaxed club run of 10 km would be ideal.

On Sunday 16th October there is the Southgate Mall Mems Moosa & Don Charles 15 km race.

On Sunday 23rd October you can choose between the Panorama Half Marathon or the Carnival City Sherwood Pick 'n Pay Half Marathon.

And finally, on Sunday 30th October there is the Sportsman's Warehouse East Rand 15 km race, organised by the Boksburg Athletic Club, or the Diepkloof Half marathon run from the Universaty of Johannesburg.
 
 

Enjoy your October running, see you in November ....