I hope you all have decided on a program for Comrades. As I stated last month, I prefer Don Oliver’s program and my training will be based on this. If you are running on a different program please share your experiences and objectives with the rest of us. Consult the Also Ran Runners website for monthly updates on training as well as everything you need to know for your Comrades prep.
Our objectives for January by Don Oliver
January - total km 260-270km’s
1. Make the commitment to complete Comrades Marathon
2. Run 6 days a week each week for a monthly mileage total of 260 - 270 km’s. This is important! People who run more days per week even with less mileage have a higher success rate for completing Comrades.
3. Complete a half marathon in less than 2h15 (6.23 min/km). This does not need to be a race although there is the Kloof Nek Classic on the 31st. Not the easiest 21km’s but a beautiful race.
4. Run your 8-10km training runs comfortably without walking. Don’t worry about time just yet.
5. Race speed this month 6.3min/km
6. Training speed this month 6.5min/km
7. Run in all weather, they do not postpone Comrades (or OMTOM) due to bad weather.
8. Get used to feeling tired, it will pass
9. Record all your runs in your logbook. This is extremely beneficial. If you are trying a new supplement, meal plan, takkie etc. it is important to log this in your book and how you felt on your run. Also, mark down what shoes you ran in so you can judge when you will need to replace them with adequate time before Comrades. If you use training apps like Strava or Garmin Connect you can log everything you need there and analyse your training easily.
LSD’s – Week 1: 30km’s – Total weekly mileage approx.: 72km’s
Week 2: 15km’s - Total weekly mileage approx.: 57km’s
Week 3: 36.2km’s - Total weekly mileage approx.: 67km’s
Week 4: 25km’s (we can tack on an extra 4km’s to Kloof Nek but it really is not necessary) – Total weekly mileage approx.: 67km’s
Races for January:
10/01/2016 Bay to Bay – 30km no time objective, just enjoy! This is a great opportunity to practice pacing yourself. Even if you plan on running the whole Comrades with other people and just following their pace you should know how to pace yourself to reach a specific time. I highly recommend forming a micro bus of one or two beginner runners and leading them to the time decided on. Helping motivate others to finish a race is probably the best training for self-motivation and hugely inspiring. If you are running a race and you have no goals for time, really think about assisting others to achieve their goal. You won’t regret it. Speak to Boeta Achmat, Uncle Hassiem or myself for information about pacing. Many of us will be coming back from a relaxed running regime and the weekly mileage is quite high for that week so please do take it easy. It would not be good to get injured the first week of training!
16/01/2016 – LEAGUE RACE Hoenhort 15km – excellent race for hills! Program calls for a 15km this weekend so it’s perfect for our training.
23/01/2016 Red Hill – 36.2km under 4 hour objective (average pace of 6.30 min/km will get you a safe 3h55. If interested in forming a sub 4 hour bus please let me know! Will try to organize video and music.
31/01/2016 – Kloof Nek Classic 21km: Objective is to be able to run this in under 2h15. I know all of you are already capable of running a 21km in under 2h15 so don’t stress too much. Once again, if interested in a bus please let me know.
Our objectives for January by Don Oliver
January - total km 260-270km’s
1. Make the commitment to complete Comrades Marathon
2. Run 6 days a week each week for a monthly mileage total of 260 - 270 km’s. This is important! People who run more days per week even with less mileage have a higher success rate for completing Comrades.
3. Complete a half marathon in less than 2h15 (6.23 min/km). This does not need to be a race although there is the Kloof Nek Classic on the 31st. Not the easiest 21km’s but a beautiful race.
4. Run your 8-10km training runs comfortably without walking. Don’t worry about time just yet.
5. Race speed this month 6.3min/km
6. Training speed this month 6.5min/km
7. Run in all weather, they do not postpone Comrades (or OMTOM) due to bad weather.
8. Get used to feeling tired, it will pass
9. Record all your runs in your logbook. This is extremely beneficial. If you are trying a new supplement, meal plan, takkie etc. it is important to log this in your book and how you felt on your run. Also, mark down what shoes you ran in so you can judge when you will need to replace them with adequate time before Comrades. If you use training apps like Strava or Garmin Connect you can log everything you need there and analyse your training easily.
LSD’s – Week 1: 30km’s – Total weekly mileage approx.: 72km’s
Week 2: 15km’s - Total weekly mileage approx.: 57km’s
Week 3: 36.2km’s - Total weekly mileage approx.: 67km’s
Week 4: 25km’s (we can tack on an extra 4km’s to Kloof Nek but it really is not necessary) – Total weekly mileage approx.: 67km’s
Races for January:
10/01/2016 Bay to Bay – 30km no time objective, just enjoy! This is a great opportunity to practice pacing yourself. Even if you plan on running the whole Comrades with other people and just following their pace you should know how to pace yourself to reach a specific time. I highly recommend forming a micro bus of one or two beginner runners and leading them to the time decided on. Helping motivate others to finish a race is probably the best training for self-motivation and hugely inspiring. If you are running a race and you have no goals for time, really think about assisting others to achieve their goal. You won’t regret it. Speak to Boeta Achmat, Uncle Hassiem or myself for information about pacing. Many of us will be coming back from a relaxed running regime and the weekly mileage is quite high for that week so please do take it easy. It would not be good to get injured the first week of training!
16/01/2016 – LEAGUE RACE Hoenhort 15km – excellent race for hills! Program calls for a 15km this weekend so it’s perfect for our training.
23/01/2016 Red Hill – 36.2km under 4 hour objective (average pace of 6.30 min/km will get you a safe 3h55. If interested in forming a sub 4 hour bus please let me know! Will try to organize video and music.
31/01/2016 – Kloof Nek Classic 21km: Objective is to be able to run this in under 2h15. I know all of you are already capable of running a 21km in under 2h15 so don’t stress too much. Once again, if interested in a bus please let me know.
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