Comrades Supplement Comrades Training and Info Guide, January 2014

TRAINING re are a few fore will notice the er programme be Marathon followed the Silv rtunity for a fast po Those that have is that the last op do our that we want to e biggest change is es. Th . The logic here uld significant chang week of February d of February wo en or the first a marathon at the is late in January April, but racing ge in March and biggest milea compromise this. ly putting in mileage, I am on ning doing the biggest er is not about run that while you are e is er that running silv s, so in The second chang per week. Rememb ed some big run session t means we ne on one high-intensity er 89km, and tha l not be in a positi ing consistent ov d as such, you wil fast, it is about be 0km per week, an a minimum of 13 April we peak at running. to do lots of hard hard-earned can maintain the ensity so that we very l push up the int s. It is, however, ek taper I wil the in the closing we Finally, when we d run too fast as ed and confidence an building spe pure speed work endurance while these sessions as u do not look at ur risk of injury. important that yo tially increase yo This will exponen legs get fresher. T al The SILVER Med (Sub-7:30) Programme January Monday Only 250 out of 18 000 runners will get a silver medal on the day. Remember, it is not about how much work you do, but about how smart you train. If you had a good December, then get stuck into your training now. If not, don’t try to catch up, rather build from here. Tuesday Wednesday Friday Saturday Sunday REST 1 Jan Thursday 45min easy REST 1hr30 easy 2hrs easy 6 Jan 1hr recovery 15min easy; 7x2min hill repeats; 10min easy 1hr15 easy 15min easy; 5km TT; 10min easy REST 1hr30 easy 2hrs easy 13 Jan 1hr recovery 15min easy; 10x2min hill repeats; 10min easy 1hr30 easy 15min easy; 8km TT; 10min easy REST 1hr45 easy 2hrs20 easy 20 Jan 1hr recovery 15min easy; 12x2min hill repeats; 10min easy 1hr30 easy 15min easy; 8km TT; 10min easy REST 2hrs easy 2hrs40 easy 27 Jan 50min recovery 40min easy 30min easy 20min easy REST February Monday Tuesday There are two types of silver runners, those who rely on speed and those who rely on endurance (you actually need a bit of both!). So ﬁgure out your strengths now and work on sharpening them while addressing your weaker area. Aim for a sub-3-hour marathon. Wednesday Thursday Friday Saturday Sunday Last hard marathon or 15min easy 1 Feb Last hard marathon or REST 3 Feb REST REST REST 30min easy REST 45min easy 1hr easy 10 Feb 1hr recovery 1hr easy 1hr10 easy 1hr easy REST 1hr15 easy 1hr30 easy 17 Feb 1hr recovery 1hr10 easy 1hr20 easy 15min easy; 5km TT; 10min easy REST 1hr30 easy 1hr45 easy 24 Feb 1hr recovery 1hr20 easy 1hr30 easy 15min easy; 8km TT; 10min easy REST March Monday Time for some big mileage. Make sure you manage yourself so that you are fresh on weekends and when doing hill sessions. You need to sleep enough, so try to restrict socialising to special occasions. Tuesday Wednesday Thursday Friday 3 Mar 45min recovery 20 Comrades Supplement 2014 1hr easy 1hr easy 45min easy REST Sunday 1hr30 easy 1 Mar Saturday 2hrs easy 1hr easy 1hr30 easy

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