Forgot Password

 

Register

 

Create your Connect ID

This will allow you to login to all DStv websites & applications




or
Login using
x

Email Reset

 




Loading...
Loading Live Scoring...
*All times CAT (GMT+2)

Comrades training - October 2012


Comrades 2013 training programme

Welcome to the October 2012 edition of the Comrades Marathon training programme.

Having run two 10 km races during September, it's time to "up" your game in October and run a 15 km race. This will be a good foundation for running a half marathon as well as a 32 km race in November.

Goals for Novice runners during October:

1. To run your first 15 km road race.

In the Gauteng area this year there is just the one 15 km race. This is the Sportsman's Warehouse East Rand Value Mall 15 km & 5 km, on Sunday 7th october.

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, 20 km, 20 km

This is achieved by doing two 5 km runs during the week, and then resting on the Saturday and doing a longer run of 10 km or 15 km. For the ladies this works out well as there are three idea 10 km races in the last three weeks of the month.  For the men there are just the two 10 km races on the last two Sundays of the month.  See the table below for details.

Total Monthly mileage: 90 km

The total weekly mileage is slightly higher than last month.

Road race distances to be achieved: 2 or 3x 10 km, 1x 15 km:

As mentioned above, the ladies have that extra race available to them on Sunday 14 October, that being the Spar Ladies' 10 km Challenge.

This year sees the Southgate mall 15 km race changing it's sponsor and distance to become the Josi South Half Marathon 10 km and 4 km fun run.  Please note the change of venue to the Apartheid Museum, Gold Reef City, and the new starting time of 7 am.

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

This month sees us doing our first 15 km race, the Sportsman's Warehouse East Rand Value Mall 15 km.

Here is a summery of the whole month for the novice runner:
 

Novice runner's daily training  - October 2012
Week ending: 7/10 14/10 21/10 28/10
Monday  Rest  Rest  Rest Rest 
Tuesday 5 km 5 km 5 km 5 km
Wednesday  Rest Rest Rest Rest
Thursday  5 km 5 km 5 km 5 km
Friday Rest  Rest  Rest  Rest
Saturday Rest 5 km Rest Rest
Sunday 15 km 5 km 10 km 10 km
Race Sportsman's Warehouse Private run Josi South  Diepkloof 
Total 25 km 20 km  20 km 20 km

And now,

The regular runner:

Goals for regular runners - October 2012:

    1. To maintain a steady 35 - 40 km per week.
    2. To run a half marathon, two 10 km races and one 15  km race.
    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 2013.

Week 1: Sunday 7 October is the  Sportsman's Warehouse East Rand Value Mall 15 km & 5 km

Week 2: Sunday 14 October is the Spar Ladies' 10 km Challenge for the ladies.  The men should simply have a club run of a similar distance.

Week 3: Sunday 21 October is the Josi South Half marathon 10 km & 4 km fun run.

Week 4; Sunday 28 october is the Diepkloof Half Marathon 10 km and 5 km race.

During the last two weeks in October I would suggest doing one of the half marathons, and then doing the alternative shorter option of a 10 km run on the other Sunday.
 
 

Regular runner's daily training  - October 2012
Week ending: 7/10 14/10 21/10 28/10
Monday  Rest  Rest  Rest Rest 
Tuesday 10 km 10 km 10 km 10 km
Wednesday  Rest Rest Rest Rest
Thursday  10 km 10 km 10 km 10 km
Friday Rest  Rest  Rest  Rest 
Saturday Rest 5 km 5 km Rest
Sunday 15 km 10 km 10 km 21 km
Race Sportsman's Warehouse   Club Run/Ladies Spar Josi South  Diepkloof 
Total 35 km 35 km  35 km  41 km

 
 
Race calendar for October 2012 for the Gauteng region
Race date  Name Distance Venue
Sun 7 October 2012 Sportsman's Warehouse East Rand Value Mall 15 km & 5 km 15 & 5 East Rand Value Mall 
Sun 14 October 2012 Spar Ladies' 10 km Challenge 10 Old Parktonians Club
Sun 21 October 2012 Josi South Half marathon 10 km & 4 km fun run 21 &10 & 4 Apartheid Museum, Gold Reef City
Sun 28 October 2012 Diepkloof Half Marathon 21 &10 &5 University of Johannesburg

Recent columns


All Columns


Print

Comments

Live Video Streaming

Pltv: Football Today - 2 September
Tue, 02 Sep @ 05:00
Tue, 02 Sep @ 11:15

Latest Video Highlights

Sports Talk



Gary Sobel (Physio)
Comrades training - August 2014
August is an excellent time to look ahead at the training required to run Comrades next year. In...

Reuters on Athletics
Hitting the trail with elite runner Zola Budd
My running partner has generously conceded to my pace and it's not because of the warmth of the...