Comrades Supplement Comrades Training and Info Guide, January 2014

March Crunch time. Avoid racing hard and stick to consistent long runs on the weekend. Getting your Bill Rowan is all about running consistently on race day. Monday Tuesday Wednesday Thursday Friday Saturday Sunday 3 Mar REST 15min easy; 6x2min hill repeats; 15min easy 1hr20 easy 1hr easy REST 1hr45 easy 2hrs30 easy 2hrs easy Easy 3hrs run 10 Mar REST 15min easy; 8x2min hill repeats; 15min easy 1hr20 easy 1hr easy REST 2hrs easy 2hrs30 easy 17 Mar REST 15min easy; 10x2min hill repeats; 15min easy 1hr20 easy 1hr easy REST 2hrs easy 3hrs30 easy 24 Mar REST 45min easy 1hr easy 15min easy; 8km TT; 10min easy REST 1hr30 easy 2hrs30 easy 31 Mar REST 1 Mar April Monday Cut gym work to once per week. Focus on your Comrades goal and don’t be distracted by setting PBs. Tuesday Wednesday Thursday Friday Saturday Sunday 20min easy; 10x2min hill repeats; 15min easy 1 Apr 1hr20 easy 1hr10 easy REST 2hrs easy 4hrs easy 7 Apr REST 20min easy; 10x2min hill repeats; 15min easy 1hr20 easy 1hr10 easy REST 2hrs easy 3hrs30 easy 14 Apr REST 20min easy; 10x2min hill repeats; 15min easy 1hr20 easy 1hr10 easy REST 2hrs easy 3hrs30 easy 21 Apr REST 45min easy 1hr easy 20min easy; 8km TT; 20min easy REST REST or 60km long run REST or 60km long run 28 Apr REST 50min easy 1hr easy Monday Tuesday Wednesday 5 May Thursday Friday Saturday Sunday 15min easy; 8km TT; 10min easy 1 May REST 2hrs easy 2hrs30 easy REST pub 12 May 20min easy; 10x2min hill repeats; 15min easy 1hr20 easy 15min easy; 5km TT; 10min easy REST 2hrs easy 3hrs easy REST 15min easy; 10x2min hill repeats; 10min easy 1hr easy 15min easy; 5km TT; 10min easy REST 1hrs30 easy 2hrs easy fo 15min easy; 5km TT; 10min easy REST 1hr easy 45min easy o t w eeasy r 20min a 30min easy REST e a 1hr easy dge 15min easy COMRADESa r h c REST 15min easy; 7x2min hill s p repeats; 20min easy 26 May REST a c e s 40min easy 19 May li Images: Jetline Action Photo & CMA May Cut out all gym sessions. Don’t taper too aggressively and watch what you put in your mouth. You can easily gain 3-4kg over the last two weeks. Don’t forget to have fun! CHG3 ANTIMICROBIAL EC H Formulated, tested and approved BACTERIA ELIMINATING TECHNOLOGY DE-STINK SANITISE S U R FAC ES IC R & ODOUR B FA CHG 3T LABORATORY Visit www.ProtectSA.co.za for list of stockists S Follow us on Twitter: @ProtectRSA 19

Comrades Supplement Comrades Training and Info Guide, January 2014 | Page 19