Attached is the basic training program for the Cape Town Marathon and weekly mails will detail any changes.
- The program has two quality sessions a week alternating between Tempo runs, short hills for strength and some faster repeats/fartlek.
- Weekends are for the longer runs, ideally both Saturday and Sunday, but at least the longer run which is time based (not kms).
- Mondays and Fridays are rest days. Friday can be used as an option to run if your miss one the weekday sessions.
- The OLD EDS 21k should be used as a fast race aiming for a good 21k time as the stepping stone to the marathon.
If you have any question or need advice please email me, or discuss your needs with your School captains.