Comrades Supplement Comrades Training and Info Guide, 2017

DECEMBER 2016 JANUARY 2017 MONDAY TUESDAY WEDNESDAY 1 Dec THURSDAY FRIDAY SATURDAY SUNDAY REST REST REST REST 5 Dec REST REST REST REST REST REST REST 12 Dec REST Walk 5min E; Jog 30min E; Walk 5min REST Walk 5min E; Jog 40min E; Walk 5min REST Walk 5min E; Jog 50min E; Walk 5min 1hr L (walk as needed) 19 Dec REST Walk 5min E; Jog 40min E; Walk 5min REST 1hr E REST 1hr30 L (walk as needed) Merry Xmas! 26 Dec REST Walk 5min E; Jog 40min E; Walk 5min REST 1hr E 1hr15 L (walk as needed) Hapy New Year’s Eve MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 2 Jan REST 45min R REST 45min E REST 1hr E 1hr15 E 9 Jan REST 1hr R REST 1hr E REST 1hr30 L 2hr L 16 Jan REST 1hr R REST 1hr05 E REST 1hr40 L 2hr15 L 23 Jan REST 1hr R REST 1hr10 E REST 1hr50 L 2hr30 L 30 Jan REST 45min R 1 Jan 1hr E FEBRUARY 2017 • Walk 1min for every 30-40min run on long runs, AND Continue to walk 5min before and after each run as a warm-up and cool-down MONDAY TUESDAY 1 Feb WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY REST 15min E; 5km TT; 10min E REST 1hr30 L 2hr L 6 Feb REST 1hr R REST 1hr15 E REST 2hr L 2hr45 L 13 Feb REST 1hr R REST 1hr20 E REST 2hr L Marathon as training run 20 Feb REST 1hr R REST 1hr25 E REST 2hr L 2hr30 L 27 Feb REST 45min R • Walk 1min for every 30-40min run on long runs, AND Continue to walk 5min before and after each run as a warm-up and cool-down MARCH 2017 MONDAY TUESDAY 1 Mar WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY REST 1hr E REST 1hr30 L 2hr L 6 Mar REST 15min E; 5x2min H; 10min E REST 1hr20 E REST 2hr L 3hr L 13 Mar REST 15min E; 6x2min H; 10min E REST 1hr20 E REST 2hr L 3hr L 20 Mar REST 15min E; x2min H; 10min E REST 1hr20 E REST 2hr L 2hr L 27 Mar REST 1hr R REST 15min E; 5km TT; 10min E REST • Walk 1min for every 30-40min run on long runs, AND Continue to walk 5min before and after each run as a warm-up and cool-down APRIL 2017 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY 1 Apr SATURDAY SUNDAY 45min R Marathon as training run 3 Apr REST 15min E; 8x2min H; 10min E REST 1hr20 E REST 2hr L 2hr45 L 10 Apr REST 15min E; 9x2min H; 10min E REST 1hr20 E REST 2hr L 3hr30 L 17 Apr REST 15min E; 10x2min H; 10min E REST 1hr20 E REST 2hr L 3hr L 24 Apr REST 30min R REST 15min E; 5km TT; 10min E REST 30min R 50-55km L Run MAY 2017 • Walk 1min for every 30-40min run on long runs, AND Continue to walk 5min before and after each run as a warm-up and cool-down MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 May REST 15min E; 10x2min H; 10min E REST 1hr20 E REST 2hr L 3hr L 8 May REST 15min E; 10x2min H; 10min E REST 1hr20 E REST 2hr L 2hr30 L 15 May REST 15min E; 7x2min H; 10min E REST 1hr20 E REST 2hr L 2hr L 22 May REST 45min R REST 40min R REST 1hr E 1hr E 29 May REST 20min R REST • Walk 1min for every 30-40min run on long runs, AND Continue to walk 5min before and after each run as a warm-up and cool-down JUNE 2017 MONDAY TUESDAY WEDNESDAY 1 Jun THURSDAY FRIDAY SATURDAY SUNDAY 20min R REST 10min E 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 R REST 25min R REST 35min R REST 27

Comrades Supplement Comrades Training and Info Guide, 2017 | Page 27