Comrades Supplement Comrades Training and Info Guide, January 2014

TRAINING L e this year, the big finishers programm ning ooking through the very little hard run are that there is er. ences you will see your qualifier lat differ l be doing e, and that you wil ble that your in the programm r runner, it is possi that as a slowe d therefore The reasons are ted to running, an sity less likely to be sui than higher inten biomechanics are injury s likely to cause er intensity is les cessary. low lk when ne t, continue to wa work. Throughou risk of injury, are also at lower ng up slower you e. in the programm Similarly, by buildi er g the alifier falls a bit lat try to avoid runnin d as such, your qu an uld ans that you sho those that are ntly, this also me Importa le – although for as you are capab – in order to marathon as fast ately not possible ers, this is unfortun borderline qualifi er. soon aft ue with training be able to contin al Med e VIC CLAPHAM Th ramme FINISHER’S Prog January Monday Tuesday It’s the start of a New Year and time to get into your groove after a disruptive festive season. On the plus side, you should be fresh! Remember, don’t build up too fast as there is still plenty of time before the big day. Wednesday Thursday Saturday Sunday REST 1 Jan Friday REST 50min easy 1hr easy 50min easy 6 Jan REST 50min easy REST 55min easy REST 1hr easy 1hr20 easy 13 Jan REST 55min easy REST 1hr easy REST 1hr20 easy 1hr40 easy 20 Jan REST 1hr easy REST 1hr05 easy REST 1hr30 easy 2hrs easy 27 Jan REST 5km time trial REST 50min easy REST February Monday Tuesday You are building to your peak and perhaps fatigue is starting to set in. Make sure you recover well and get a few extra hours of sleep each night. Wednesday Thursday Friday Sunday 1hr easy 1 Feb Saturday 2hrs20 easy 3 Feb REST 1hr10 easy REST 1hr10 easy REST 1hr30 easy 2hrs40 easy 10 Feb REST 1hr15 easy REST 1hr15 easy REST 1hr30 easy 3hrs easy 17 Feb REST 1hr20 easy REST 1hr20 easy REST 1hr30 easy 2hrs30 easy 24 Feb REST 5km time trial REST 1hr easy REST Monday Tuesday Wednesday Thursday Friday 3 Mar REST 1hr20 easy REST 1hr25 easy REST Sunday 1hr easy 1 Mar Saturday 2hrs easy 1hr45 easy 3hrs30 easy 10 Mar REST 1hr20 easy REST 1hr30 easy REST 2hrs easy 3hrs easy 17 Mar REST 1hr20 easy REST 1hr30 easy REST 1hr easy 2hrs easy 24 Mar REST 30min easy REST 20min easy REST Qualifying marathon or 10min easy Qualifying marathon or REST 31 Mar REST 14 Comrades Supplement 2014 Images: Jetline Action Photo & CMA March Qualifying month! Consistency is the key, so make sure you have a good routine. If you have access to a w

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