Comrades Supplement Comrades Training and Info Guide, January 2014

TRAINING T al he BRONZE Med T lowed the Bronze hose that have fol significant notice there is a mme before will progra rtunity for a fast r the last oppo change. This yea first week of in January or the marathon is late to do our re is that we want ic he run a February. The log and April, but if we in March to biggest mileage ry, we will need end of Februa t marathon at the t, remember tha March. Throughou recover during ur long runs. en needed on yo wh you should walk (Sub-11:00) Programme January Monday Look out for a 21.1km race near the end of the month to see where you are. Keep consistent, don’t start overtraining and keep Comrades in the back of your mind. If you have access to a gym, incorporate some cross-training into your training regime. Tuesday Thursday Friday Saturday Sunday REST 1 Jan Wednesday 1hr easy REST 1hr15 easy 1hr45 easy 6 Jan REST 15min easy; 5x2min hill repeats with slow jog recovery; 10min easy REST 1hr15 easy REST 1hr30 easy 2hrs easy 13 Jan REST 10min easy; 8km TT; 10min easy REST 1hr20 easy REST 1hr45 easy 2hrs30 easy 20 Jan REST 15min easy; 7x2min hill repeats with slow jog recovery; 15min easy REST 1hr20 easy REST 1hr45 easy 3hrs easy 27 Jan REST 10min easy; 8km TT; 10min easy REST 1hr20 easy REST February Monday Tuesday Qualifying month! Don’t choose a very easy marathon; it might give you a good seeding, but will also create an unrealistic expectation for Comrades day. Wednesday Thursday Friday Sunday 1hr45 easy 1 Feb Saturday 2hrs easy REST 30min easy REST 30min easy REST Last hard marathon or 10min easy Last hard marathon or REST 10 Feb REST REST REST 30min easy REST 45min easy 1hr30 easy 17 Feb REST 10min easy; 5km TT; 10min easy REST 1hr easy REST 1hr easy 1hr45 easy 24 Feb REST 10min easy; 8km TT; 10min easy REST 1hr20 easy REST March Monday Tuesday Wednesday Thursday Friday 3 Mar REST 16 Comrades Supplement 2014 15min easy; 8x2min hill repeats with slow jog recovery; 15min easy REST 1hr20 easy REST Sunday 1hr easy 1 Mar Saturday 1hr easy 1hr45 easy 3hrs easy Image: Jetline Action Photo 3 Feb

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