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.