Comrades Supplement Comrades Training and Info Guide, 2017

DECEMBER 2016 JANUARY 2017 MONDAY 1 Dec 1 Jan TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY REST REST REST REST 5 Dec REST REST REST REST REST REST REST 12 Dec REST Walk 5min; Jog 20min with walk 1min x 2; Walk 5min REST Walk 5min; Jog 20min walk with1min x 2; Walk 5min REST Walk 5min; Jog 29min with walk 1min x 2 Walk 5min; Jog 20min with walk 1min x 2 19 Dec REST Walk 5min; Jog 20min with walk 1min x 2; Walk 5min REST Walk 5min; Jog 20min walk with1min x 2; Walk 5min REST Walk 5min; Jog 29min with walk 1min x 2 Merry Xmas 26 Dec REST Walk 5min; Jog 20min with walk 1min x 2; Walk 5min REST Walk 5min; Jog 20min walk with1min x 2; Walk 5min Walk 5min; Jog 29min with walk 1min x 3 Happy New Year’s Eve MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 2 Jan REST 40min R REST 45min E REST 1hr E 1hr30 E 9 Jan REST 50min R REST 50min E REST 1hr10 E 2hr L 16 Jan REST 55min R REST 1hr E REST 1hr20 E 2hr30 L 23 Jan REST 1hr R REST 15min E; 5km TT; 15min E REST 1hr E 1hr30 E 30 Jan REST 40min R Walk 5min; Jog 20min with walk 1min FEBRUARY 2017 • Walk a minimum of 1min for every 30min of running on L Runs, continue to walk 5min as a warm-up MONDAY TUESDAY 1 Feb WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY REST 30min E REST 1hr30 E 3hr L 6 Feb REST 1hr R REST 1hr10 E REST 1hr40 E 2hr30 L 13 Feb REST 1hr R REST 1hr20 E REST 1hr20 E 1hr E 20 Feb REST 30min R REST 40min E REST Qualifying Marathon REST 27 Feb REST REST • Walk a minimum of 1min for every 30min of running on L Runs, continue to walk 5min as a warm-up MARCH 2017 MONDAY TUESDAY 1 Mar WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY REST REST REST REST REST 6 Mar REST 45min R REST 45min E REST 1hr30 E 2hr L 13 Mar REST 1hr R REST 20min E; 4x2min H; 20min E REST 1hr45 L 2hr30 L 20 Mar REST 1hr R REST 20min E; 5x2min H; 20min E REST 2hr L 3hr L 27 Mar REST 40min R REST 15min E; 5km TT; 15min E REST SATURDAY SUNDAY 1hr30 E 2hr L • Walk a minimum of 1min for every 30min of running on L Runs, continue to walk 5min as a warm-up APRIL 2017 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY 1 Apr 3 Apr REST 1hr R REST 20min E; 6x2min H; 20min E REST 2hr15 L Training marathon Or REST 10 Apr REST 1hr R REST 20min E; 6x2min H; 20min E REST 2hr30 L 2hr30 L 17 Apr REST 1hr R REST 20min E; 6x2min H; 20min E REST 2hr30 L 3hr L 24 Apr REST 40min R REST 15min E; 5km TT; 15min E REST 1hr45 L 50-55km long run or REST MAY 2017 • Walk a minimum of 1min for every 30min of running on L Runs, continue to walk 5min as a warm-up MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 May REST 1hr R REST 20min E; 6x2min H; 20min E REST 2hr30 L 3hr L 8 May REST 1hr R REST 20min E; 6x2min H; 20min E REST 2hr L 2hr L 15 May REST 1hr R REST 20min E; 6x2min H; 20min E REST 1hr E 1hr E 22 May REST 40min R REST 15min E; 5km TT (Not flat-out); 15min E REST 10min R 30min R 29 May REST 20min R REST • Walk a minimum of 1min for every 30min of running on L Runs, continue to walk 5min as a warm-up JUNE 2017 MONDAY TUESDAY WEDNESDAY 1 Jun THURSDAY FRIDAY SATURDAY SUNDAY 20min R REST 10min R COMRADES 5 Jun REST REST REST REST REST REST REST 12 Jun REST REST REST REST REST REST REST 19 Jun REST REST REST REST REST REST REST 26 Jun REST 20min E REST 25min E REST 30min E 35min E 25

Comrades Supplement Comrades Training and Info Guide, 2017 | Page 25