Finishers Medal: April

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This programme is time based, so people of more experience and greater running ability will get relatively more out of the programme and progress faster. Time based programs also prevent you from settling on a route that you need to run faster every time you do it. It is also easier to maintain discipline and run easy on the easy days.

The Novice Project programmes are built around 4 days of loading and 3 days of recovery. Do not be tempted to do more as this will only compromise you later in the programme, leading to injury, illness and under performance in goal races.

Also note that training days are interchangeable, if your club has Time Trials (TT) on a Tuesday or Wednesday you can swap days.

Do not be tempted to add extra training days into the programme or to add in speed/hill work if none is provided for.

Comrades is not about how fast you can run!For example, to achieve a silver medal you must be able to run 5min/km for 7.5 hours and to be capable of that you should be able to run a 3 hour marathon (4:15.9 min/km). In other words it will not be lack of speed that costs you your goal medal on race day, it will have more to do with your ability to sustain a steady pace for 87km.

Coupled with this is the increased risk of injury during high intensity workouts.

In short: Stick to the programme.


Finishers Training Programme: April

Long run month!

You really have come a long way. Look back and think how you imagined that 50km would ever be possible as a training run! It is imperative that you do not race these long runs as a “test” for Comrades.

Go slowly and see it as an opportunity to practice your race routine: look at it as a dress rehearsal.

Finishers Medal (Sub 12) Training Paces:

Recovery: 8:00-8:15
Easy: 7:20-7:40
Long Runs: 7:20-8:00

Time Trials:
4km 26:00
5km 32:00
8km 52:00

Finisher April

Download the PDF for April, here >>

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COmrades

 

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3 Responses to Finishers Medal: April

  1. Zabelo Gulekane April 17, 2013 at 7:38 pm #

    IMy biggest dream is to be in the comrades,but what I know is that this year my registration is on.

  2. Zabelo Gulekane July 5, 2013 at 1:09 pm #

    Am training for comrades already they say the early the better. And am gonna do whatever it takes to see myself at comrades next year

  3. Zabelo Gulekane July 5, 2013 at 1:10 pm #

    Am gonna whatever it takes

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