Comrades Supplement Comrades Training and Info Guide, 2017 | Page 4

contents 6 Messages Making a Bold Statement – By Chris Fisher, Comrades Marathon General Manager Why I love the Comrades – By Sean Falconer, Modern Athlete Editor 10 12 16 It Takes All of You – Zinikele The official race campaign for the 2017 Comrades Marathon says it all: It takes all runners and supporters to make this the Ultimate Human Race. Entries, Qualifiers and Everything Else Here’s a handy guide to everything you need to know now, from entries and qualifiers to chip timing and cut-offs. All Your Questions Answered Make sure you get to the Bonitas Comrades Novice Seminars, Bonitas Comrades Women Seminars, or Comrades Marathon Roadshows, coming soon to a town near you! 18 Prepare for the Big 5 23 He knows the Comrades route like the back of his hand… because Barry Holland has run it 44 times! Programmed for Success Prepare yourself physically and mentally for the race with an expertly-crafted training programme by Official Comrades Coach Lindsey Parry. TRAINING PROGRAMMES 24 26 28 30 Sub-12:00 Programme for a Vic Clapham Medal Sub-11:00 Programme for a Bronze Medal Sub-9:00 Programme for a Bill Rowan Medal 34 Sleep Better, Run Better Take note of these five reasons why you should get more sleep in the coming months of training. 36 Feeding for the Long Haul Here’s some great nutritional advice to fuel your Comrades training. 39 40 42 In the Nick of Time Cutting it fine would be the understated way of describing Brigitte Kolver’s 2016 Comrades Marathon run. Supporting Worthy Causes You can make a difference by supporting the six official Comrades race charities through the Amabeadibeadi or Race4Charity initiatives. The Legend that was Bill Payn The 1922 Comrades Marathon is best remembered for the story of Bill Payn and his legendary appetite! Sub-7:30 Programme for a Silver Medal PUBLISHERS Mike Bray & Craig Van der Westhuizen [email protected] EDITORIAL TEAM EDITOR Sean Falconer [email protected] CONTENT MANAGER Roxanne Martin [email protected] DESIGNER Caroline Collings [email protected] ADVERTISING SALES Richard Laskey 083 342 8200 [email protected] Celia Lightley 076 490 6652 [email protected] FIND US TELEPHONE [phone] E-MAIL [email protected] PHYSICAL ADDRESS Cnr Koornhof & Essex Road, Meadowdale Ext 1, Germiston WEB www.modernathlete.co.za FACEBOOK www.facebook.com/modernathletemag TWITTER @modern_athlete 4 Comrades Training & Information Guide 2017 Modern Athlete is accredited by the ABC with an average monthly circulation of 53,516 (Apr - Jun 2016) Images: Courtesy CMA SUBSCRIPTIONS & DISTRIBUTION [email protected]