Winter warmers training program

This week we will change our Hills repeats and Tempo runs around  to accommodate our Mandela Day Charity run.

Saturday’s longer run will be over the Boys School route giving a number of options to run between 10 and 20km.

Long Run for Cape Town marathoners should be around 3 hours running time either on Saturday or Sunday.

TUE 16 JULY – Hills – Dean Street rectangles – warm up 2k run – 3 to 5 x rectangles, running hard 3 sides of the rectangle and recovery jog down.

WED 17 JULY – 10k recovery run – Captains choice

THU 18 JULY – Mandela Day 5/10k run/walk – one or two laps of the Essexwold 5km route. Those running two laps can do the second at Tempo pace.

FRI  19 JULY – Rest

SAT 20 JULY – 06h30 – Boys School 10 to 20km options for all schools – Pat and Andy will as usual provide post run refreshments.