Comrades Supplement Comrades Training and Info Guide, January 2016 | Page 3

contents 4 Messages Expert Advice – By Sean Falconer, Modern Athlete Editor Life-changing Experience – By Chris Fisher, Comrades Marathon General Manager 6 Izokuthoba – It Will Humble You The Comrades Marathon has come a long way since 1921, but the 91st running of this great race will humble you just as much as that first running did to runners and spectators alike. 8 Entered… Check! Now for Qualifying All you need to know about qualifying times, substitutions, seeding and more. 10 Humbled by 29, Ready for 30 Former Comrades winner Tilda Tearle says her 29th Comrades was a tough one, but she has one more Down Run left in her legs. 12 Ups and Downs of the Down Run Barry Holland is a veteran of 43 consecutive Comrades Marathon finishes, so who better to run you through the Down Run route? 15 Now the Serious Work Starts With five months to go to race day, now is the time to put your head down and prepare yourself physically and mentally for the race. Here’s how to use our training programmes. TRAINING PROGRAMMES Images: Courtesy CMA 16 18 20 22 Sub-12:00 Finisher’s Programme for a Vic Clapham Medal Sub-11:00 Programme for a Bronze Medal Sub-9:00 Programme for a Bill Rowan Medal Sub-7:30 Programme for a Silver Medal 24 Fuel for the Long Run Essential nutritional advice to fuel the coming months of Comrades training. 25 We Challenge you to #RunClean Show your support for Modern Athlete’s #RunClean Campaign by not littering on the roads as you race Comrades and other events. 26 Essential Info Here! If you have any questions about Comrades, make sure you attend one of the Comrades Marathon Roadshow workshops. Full programme here. 27 Ladies First The Old Mutual Comrades Women Seminars provide all the support a female Comrades runner could want. 28 Supporting Worthy Causes All Comrades runners and supporters can make a difference by supporting the Comrades Marathon Amabeadibeadi Charity Drive, which supports six official race charities. 29 Comrades Browsing If you’re looking for Comrades info and support, you’ll find a whole online community of Comrades runners and supporters ready to help. 29 Wanted: Pacing Experience Modern Athlete organises the official Comrades Pacesetters, and we’re looking for pacing volunteers for the 2016 race. Experienced applicants only! 30 Humbled by the Spirit of Comrades Read more about the incredible camaraderie that has helped make the Comrades Marathon a world famous race. PUBLISHERS Mike Bray & Craig Van der Westhuizen [email protected] ADVERTISING SALES Richard Laskey 083 342 8200 [email protected] Celia Lightley 076 490 6652 [email protected] EDITORIAL TEAM EDITOR Sean Falconer [email protected] JOURNALIST & DIGITAL EDITOR Raymond Travers [email protected] DESIGNER Caroline Collings [email protected] SUBSCRIPTIONS & DISTRIBUTION [email protected] FIND US TELEPHONE [phone] E-MAIL [email protected] PHYSICAL ADDRESS Cnr Koornhof & Essex Road, Meadowdale Ext 1, Germiston WEB www.modernathlete.co.za FACEBOOK www.facebook.com/modernathletemag TWITTER @modern_athlete Modern Athlete is accredited by the ABC with an average monthly circulation of 44,501 (Jul - Oct 2015) 3