Comrades Supplement Comrades Training and Info Guide, 2017 | Page 31

DECEMBER 2016

MONDAY		TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1 Dec				REST	REST	REST	REST
5 Dec	REST	REST	REST	REST	REST	REST	REST
12 Dec	20min E	REST	30min E	40min E	REST	1hr E	30min E
19 Dec	45min E	30min E	50min E	1hr E	REST	1hr30 E	Merry Xmas !
26 Dec	1hr rec	45min E	Old Years 10km	1hr15 E	1hr30 E	Happy New Year ’ s Eve

JANUARY 2017

MONDAY		TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1 Jan							1hr E
2 Jan	45min R	1hr E	1hr10 E	1hr E	REST	1hr10 E	1hr45 L
9 Jan	1hr R	15min E ; 6x800m with 1min rest ; 10min E	1hr20 E	1hr10 E	REST	1hr20 E	2hr L
16 Jan	1hr R	15min E ; 7x800m with 1min rest ; 10min E	1hr25 E	1hr10 E	REST	1hr30 L	2hr15 L
23 Jan	1hr R	15min E ; 8x800m with 1min rest ; 10min E	1hr30 L	1hr10 E	REST	1hr40 L	2hr30 L

30 Jan 45min R 1hr E

FEBRUARY 2017

MONDAY		TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1 Feb			50min R	20min E ; 8km TT ; 20min E	REST	1hr20 E	1hr30 L
6 Feb	1hr R	15min E ; 9x800m with 1min rest ; 10min E	1hr35 L	1hr15 E	REST	1hr50 L	2hr45 L
13 Feb	1hr R	15min E ; 10x800m with 1min rest ; 10min E	1hr40 L	1hr15 E	REST	2hr L	3hr L
20 Feb	1hr R	15min E ; 10x800m with 1min rest ; 10min E	1hr45 L	1hr15 E	REST	2hr L	Marathon for training
27 Feb	45min R	1hr E

• On your long runs of 3hr or more , you should walk roughly 1min for every 50-60min run

MARCH 2017

MONDAY		TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1 Mar			1hr R	20min E ; 8km TT ; 10min E	REST	1hr30 L	2hr L
6 Mar	1hr R	15min E ; 7x3min H ; 10min E	1hr50 L	1hr20 E	REST	2hr L	3hr L
13 Mar	1hr R	15min E ; 8x3min H ; 10min E	2hr L	1hr20 E	REST	2hr L	Marathon for training
20 Mar	1hr R	15min E ; 9x3min H ; 10min E	2hr L	1hr20 E	REST	2hr L	3hr L on hilly route
27 Mar	45min R	1hr E	1hr R	20min E ; 8km TT ; 10min E	REST

• On your long runs of 3hr or more , you should walk roughly 1min for every 50-60min run

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

APRIL 2017

1 Apr						1hr30 L	2hr L
3 Apr	1hr R	15min E ; 10x3min H ; 10min E	2hr L	1hr25 E	REST	2hr L	Ultra for training
10 Apr	1hr R	15min E ; 10x3min H ; 10min E	2hr L	1hr25 E	REST	2hr L	3hr L
17 Apr	1hr R	15min E ; 10x3min H ; 10min E	2hr L	1hr25 E	REST	2hr L	3hr30 L on hilly route

24 Apr 45min R 1hr E 1hr R 20min E ; 8km TT ; 10min E REST 1hr30 L 2hr L

• On your long runs of 3hr or more , you should walk roughly 1min for every 50-60min run

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

MAY 2017

1 May	1hr R	15min E ; 8x1km with 1min rest ; 10min E	2hr L	1hr25 E	REST	1hr E	50-55km L
8 May	1hr R	15min E ; 8x1km with 1min rest ; 10min E	2hr L	1hr25 E	REST	2hr L	2hr L
15 May	1hr R	15min E ; 7x1km with 1min rest ; 10min E	1hr30 L	1hr E	REST	1hr45 L	1hr E
22 May	45min R	1hr E Run	45min E	45min E	REST	1hr E	1hr E

29 May 30min R 15min E ; 10x1min marathon race pace with 1min E ; 10min E 25min E

• On your long runs of 3hr or more , you should walk roughly 1min for every 50-60min run

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

JUNE 2017

1 Jun				20min E	REST	10min E Run	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 run

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