Comrades Supplement Comrades Training and Info Guide, January 2014

10 Mar 1hr15 recovery 15min easy; 7x2min hill repeats; 15min easy 1hr45 easy 1hr15 easy REST 1hr45 easy 2hrs20 easy 17 Mar 1hr15 recovery 15min easy; 10x1000m repeats with 2min rest; 10min easy 2hrs easy 1hr15 easy REST 2hrs easy 2hrs40 easy 24 Mar 1hr15 recovery 15min easy; 10x2min hill repeats; 15min easy 2hrs easy 1hr15 easy REST 2hrs easy 3hrs easy 31 Mar 45min recovery April Monday Crunch time. You will be tired, but persevere! Your immune system will be low, so eat healthy and avoid large crowds if possible. Your Comrades long run must be EASY. Don’t ‘test’ how you will go on the day. Wednesday Thursday Friday Saturday Sunday 1hr easy 1 Apr Tuesday 1hr easy 15min easy; 8km TT; 10min easy REST 1hr30 easy 2hrs easy 7 Apr 1hr15 recovery 15min easy; 8x1km repeats with 2min rest; 10min easy 2hrs easy 1hr15 easy REST 2hrs easy 3hrs easy 14 Apr 1hr15 recovery 15min easy; 10x1km repeats with 2min rest; 10min easy 2hrs easy 1hr15 easy REST 2hrs easy 4hrs easy 21 Apr 1hr15 recovery 15min easy; 12x1km repeats with 2min rest; 10min easy 2hrs easy 1hr15 easy REST REST or 60km long run REST or 60km long run 28 Apr REST 45min easy 1hr easy May Monday Keep working hard during the week and start cutting the miles on the weekend. Don’t cut back too early, your midweek taper should only start 10 days before the big day. Don’t forget to enjoy! Tuesday Wednesday Thursday Saturday Sunday 15min easy; 8km TT; 10min easy 1 May Friday REST 1hr30 easy 2hrs easy 5 May 1hr easy 15min easy; 12x1km repeats with 2min rest; 10min easy 1hr30 easy 15min easy; 8km TT; 10min easy REST 2hrs easy 3hrs easy 12 May 1hr easy 15min easy; 12x1km repeats with 2min rest; 10min easy 1hr15 easy 15min easy; 8km TT; 10min easy REST 1hr30 easy 2hrs easy 19 May 45min easy 15min easy; 8x1km repeats with 2min rest; 10min easy 1hr easy 20min easy; 5km TT; 20min easy REST 1hr easy 1hr easy 26 May 40min easy 40min easy 30min easy 20min easy REST 15min easy COMRADES Comrades Ad.fh11 12/6/13 11:01 AM Page 1 C Composite M Y CM MY CY CMY K 21

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