Comrades training program – APR #05

Another good week of training with some doing races on the weekend or joining the clubs longer weekend runs.

We continue with Florence Hill repeats on Tuesday and Bib Beryl on Wednesday.

If you need a recovery easy day after the weekends races or to recover before next weekends Two Oceans, please do a recovery run on Tuesday and also consider a shorter run on Wednesday.

If you are doing the Loskop Ultra this coming weekend then do the usual 4k out 4k back tempo on Tuesday and easy rest of the week.

This weekend long runs should be fairly short if you are doing the Two Oceans Ultra or any of the Easter 100km training events.

Although April is a key month for mileage and longer runs please do not risk injury/illness due to overtraining now.

My training Program is a basic generic program that you need to change to suit your needs.

If you need any advice please whats app or email me – details below.

TUE 09 APR – Florence Hill repeats – adding one repeat each week  with a warm up and cool down jog.  The Hills should be run at a controlled pace concentrating on form. Alternative option of easy 10k recovery run on the same route (Theo Jackson).

WED 10 APR – Big Beryl 16/18km – start times A school 04h15 and Lemmings and B School 04h20.  There will be a 10k run at usual 05h00 for those wanting a shorter running particularly those going to Two Oceans next weekend.

THU 11 APR  – 10km very easy recovery run – captains choices.

FRI  12 APR – Rest or easy 10km or “stride outs”.

SAT 13 APR –  Coaches route 10/15km at 06h00 – Pat and Andy will open for refreshments as usual.

SUN 14 APR – Longer run from Jeppe at 06h00 – 1 ½ to 2 hours easy steady run Captains routes.

Race options this weekend are Loskop 21/50km or Birchwood 10/21km.