Comrades Supplement Comrades Training and Info Guide, January 2016

Training days are interchangeable, so if your club has its time trial (TT) on a Tuesday or Wednesday, you can swap Thursday with one of these days. Also note that there are recovery weeks built into the programme every four weeks – do not be tempted to do more mileage, as this will only compromise you later in the programme, potentially leading to injury, illness and under-performance in goal races. Very important to note is that the eccentric load (pounding) on your legs will be extremely high, so to help prepare for this, strength training is highly recommended for the Down Run. In fact strength training is important for both directions, but I feel non-negotiable for the Down Run. And the earlier you start with your strength programme, the sooner you will be used to the added work, and the lower the impact will be on your programme. My suggestion is to do your strength training on two of your three rest days in the week, leaving at least one full day between each gym session. If you have not yet started strength training and have 30 minutes available one or two times per week, then start now! Enjoy the training! JANUARY 2016 Monday Tuesday Wednesday Thursday Friday Saturday Sunday 4 Jan REST 15min E; 6x2min H; 10min E 1hr15 E 1hr R REST 1hr E 1hr30 L REST 1hr30 E 2hr L 11 Jan REST 15min E; 8x2min H; 10min E 1hr20 E 18 Jan REST 15min E; 10x2min H; 10min E 1hr20 E 1hr R REST 1hr45 E 2hr30 L 1hr R REST 1hr45 E 25 Jan REST 1hr E 45min E 3hr L 15min E; 8km TT; 10min E REST 1hr30 E 2hr L 1 Jan FEBRUARY 2016 Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Feb REST 15min E; 10x2min H; 10min E 1hr20 E 1hr R REST 1hr45 E 2hr L 8 Feb REST 15min E; 10x2min H; 10min E 1hr20 E 1hr R REST 1hr E Last hard marathon (if necessary) 15 Feb REST 1hr R 1hr20 E 15min E; 10x2min H; 10min E REST 1hr45 E 2hr L 22 Feb REST 1hr E 50min E 15min E; 8km TT; 10min E REST 1hr30 E 2hr30 L 29 Feb REST MARCH 2016 Monday 1 Mar Tuesday Wednesday Thursday Friday Saturday Sunday 15min E; 6x1km with 1min R; 15min E 1hr30 E 1hr rec REST 2hr E 3hr L 7 Mar REST 15min E; 7x1km with 1min R; 15min E 1hr30 E 1hr rec REST 2hr E 2hr30 L 14 Mar REST 15min E; 8x1km with 1min R; 15min E 1hr30 E 1hr rec REST 2hr E 3hr30 L 21 Mar REST 1hr E 1hr E 15min E; 8km TT; 10min E REST 1hr E Marathon as training run 28 Mar REST 5min E; 8x1km with 1min R; 15min E 1hr40 easy 1hr rec APRIL 2016 Monday Tuesday Wednesday Thursday 1 Apr Friday Saturday Sunday REST 2hr E 3hr L 4 Apr REST 15min E; 8x1km with 1min R; 15min E 1hr40 E 1hr R REST 2hr E 4hr L 11 Apr REST 15min E; 8x1km with 1min R; 15min E 1hr40 E 1hr R REST 2hr E 3hr L 18 Apr REST 1hr E 1hr E 20min E; 8km TT; 20min E REST 15min E 55-60km L 25 Apr REST 20min E; 10x2min H; 15min E 1hr40 E 1hr R REST 2hr E Wednesday Thursday MAY 2016 Monday Tuesday Friday Saturday 1 May Sunday 2hr30 L 2 May REST 20min E; 10x2min H; 15min E 1hr40 E 1hr R REST 2hr E 3hr L 9 May REST 15min E; 6x2min H; 10min E 1hr15 E 1hr R REST 1hr30 E 2hr L 17 May REST 15min E; 8km TT; 10min E 45min E 30min R REST 45min E 1hr L 23 May REST 40min E 30min E 20min E REST 15min E COMRADES 21

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