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Back To Basics

Introduction

Pushing, pounding, lungs bursting, beyond pain or fatigue in the zone where the mind powers the body…running has become more than a sport. For many people it’s a way of life, with the unique challenge it presents to each individual giving a new dimension of meaning to life. Whatever your reasons for running, be it ultra-competitiveness fitness, weight-loss, social activity or the simple joy of giving your body flight in the open air, following the advice of the experts can help you to obtain the optimum from running in terms of fitness, health and mental attitude whilst working to achieve your personal best performance.

Back To Basics

The limits of human performance are continuously being challenged. Sport performance requires an athlete to integrate many factors, some of which are trainable (psychology, physiology and skill), some teachable (tactics and nutrition) and others which are outside the control of the athlete and coach (genetics and age).

Why train scientifically?

Life is about balance, especially when it comes to running. To achieve your specific goals, you have to follow and maintain a specific training regime. For the majority of runners the optimal amount and intensity of training required to reach these goals is unknown, and therefore most athletes find themselves training hard in order to train even harder.

Training disturbs the body’s base line state – that is why you feel tired when training. The human body responds by restoring the normal state along with a small improvement in function (super-compensation or training adaptations). By repeating training after adaptation has occurred an athlete continues to improve. However little is known about the process of adaptation; as training volume increases, so does performance – up to a point. Beyond this point more training causes a decrease in performance.

Recognizing and Avoiding Over-training

Over-training is an imbalance between training and recovery, and between stresses (the sum of training and non-training factors) and stress tolerance.

Over-training occurs when you push your body beyond its ability to adapt to exertion. Declines in performance and severe fatigue are symptoms to be respected, not problems to overcome. Learn to monitor your training and listen to your body. Over-training has several potential causes for example, you may be training too often and too intensively and with too little rest between training sessions. Since the only treatment for the over-training syndrome is rest, it would be good to find a way to detect over-training early before a full over-training syndrome develops. Listed below are ways and means to recognize and avoid over-training.

Monitor performance during training and races

Listen to your body – evaluate muscle soreness, stiffness or fatigue daily on awakening

Your training may have become monotonous. What you need is variety and a change of pace. Even if you think your diet is sufficient, you might want to check with a dietician to be certain you are getting all the nutrients a body in training requires

Using nutritional supplements could also enhance performance and speed up recovery

Evaluate your mood: are you unmotivated, anxious, stressed out, irritable or angry

Increased fatigue, resulting in an increased need for sleep, may precede decreased performance

Limit weekly training increases to not more than 10%

Alternate hard with easy training sessions/days

Do cross-training

When feeling run down, take it easy (take a few days off)


How To Recover After A Race

Recovery after training, and especially after racing, is crucial for your well-being. Here follow proven ways of recovery for the different running distances, roughly based on the rule of thumb: allow one day of rest for each mile (1.6km) you race.

5km (need 3 days of recovery)

Day 1

Rest day, 20-30 minutes of light cross-training, or if you must 20 minutes of easy jogging; light stretching               

Day 2 50% of average km’s at an easy pace; light stretching
Day 3 75% of average km’s at an easy pace; light stretching
Day 4

90% of average km’s at an easy pace, followed by 4-5 100-metre strides whereby you slowly build speed (but don’t go all-out); light stretching
Day 5 100% of average km’s at regular training pace; light stretching
Day 6

100% of average km’s at regular training pace, followed by 3-4 400-metres at a comfortably hard pace; light stretching


21.1 km (need 9 days recovery)

Day 1 - 6

Same as the 10 km recovery schedule listed above
Day 7 30-40 minutes of easy running or cross-training, light stretching
Day 8 & 9 100% of average km’s at normal training pace, light stretching


42.2 km (need 14 days of recovery)

Days 1-7

Don’t run, sleep late, go for a sport massage, and walk if you want. If you simply have to run, keep it to 15-20 minutes of easy running a day, light stretching
Days 8-14 Same as the 10km recovery schedule listed above

Comrades (need 21-28 days of recovery)

Three to four weeks off will give your body time to recover. Take a well-deserved break from running and then slowly get back on the road with the 10km program above.

 



Injury Prevention And Massage Therapy

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Adequate recovery is essential if a runner is to benefit fully from training and prevent injuries from occurring. One way to hasten this recovery process is by using a regular massage therapy that can assist soft tissue recovery form intense exercise. After exercise, there is a prolonged elevation of muscle tone, felt as tightness, particularly during periods of adaptation to increased volume and intensity of training. This will cause impaired delivery of nutrients and oxygen to the cells and slow down removal of waste products which can contribute to abnormalities. It further limits the extensibility and shock absorbency of soft tissue, thus predisposing to soft tissue strain. Intense training also causes irritation of previously untreated lesions. This causes bulky scar tissue to develop, compromising muscle function and flexibility. This can lead to impaired training and progress to injuries.

The effect of the massage is to reduce excessive post-exercise muscle tone, increase muscle range of motion, increase circulation and nutrition to damaged tissue and deactivate trigger points. It also gives the physiotherapist time to identify any soft tissue abnormalities. It should form part of the warm-down program to maximize recovery for runners who need to exercise regularly. Massages should thus be done more often during peak training. Initially once a month and then more often (once a week), depending on the individual. When hill training and speed work forms part of training, massage therapy can be done more often.

 

 

Strength Training 101

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Much has been written about the benefits of cardiovascular training. But it's important to remember that strength training is also an important component of a balanced fitness program.

You do not need to be a body builder to benefit from strength training. A well-designed strength-training program can provide the following benefits:

Increased strength of bones, muscles and connective tissue (the tendons and ligaments), decreasing the risk of injury.

Increased muscle mass. Most adults lose about one-half pound of muscle per year after the age of 20. This is largely due to decreased activity. Muscle tissue is partly responsible for the number of calories burned at rest (the basal metabolic rate or BMR). As muscle mass increases, BMR increases, making it easier to maintain a healthy body weight.

Enhanced quality of life. As general strength increases, the effort required to perform daily routines (carrying groceries, working in the garden) will be less taxing.

The Core Curriculum
Many exercises work all the major muscle groups. Neglecting certain groups can lead to strength imbalances and postural difficulties. You may wish to consult with a certified fitness professional to learn safe technique before beginning a strength-training program.

One set of 8-12 repetitions, working the muscle to the point of fatigue, is usually sufficient. Breathe normally throughout the exercise. Lower the resistance with a slow, controlled cadence throughout the full range of motion. Lifting the weight to a count of two and lowering it to a count of three or four is effective. When you are able to perform 12 repetitions of an exercise correctly (without cheating), increase the amount of resistance by 5 percent to 10 percent to continue safe progress.

Staying Motivated
An encouraging aspect of strength training is the fact that you'll likely experience rapid improvements in strength and muscle tone right from the start of your program. Don't be discouraged, however, if visible improvements begin to taper off after a few weeks. It's only natural that, as your fitness level improves, improvements in strength and appearance will follow at a slightly slower pace. To help keep your motivation up, find a partner to train with you.

Aim to exercise each muscle group at least two times per week, with a minimum of two days of rest between workouts. Training more frequently or adding more sets may lead to slightly greater gains, but the small added benefit may not be worth the extra time and effort (not to mention the added risk of injury).

Vary Your Program
Machines and free weights are effective tools for strength training, and a combination of the two is generally recommended. Utilizing both machines and free weights provides exercise variety, which is important for both psychological and physiological reasons. Variety not only reduces boredom, but also provides subtle exercise differences that will enhance progress.

Research continues to demonstrate that strength training increases both muscle and bone strength and reduces the risk of osteoporosis. A safe strength-training program combined with cardiovascular and flexibility training will give you the benefits of a total fitness program.

Strength Training Box
Exercise
Muscle Group
leg press
quadriceps, gluteals
leg curl
hamstrings
chest press
pectorals
lat pull down
latissimus dorsi
lateral raise
deltoid
triceps press
triceps
biceps curl
biceps
curl-up
abdominals
back extension
erector spinae

 

 

Training Advice

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Five Kilometer Training

Part 1 - A Good Start

You have to train for each and every sporting event. It all depends where you were before you accepted the challenge of doing a road race. We have included a 5km distance to cater for the younger children, the older people and the busy people in between who don’t want to be regular road runners. I think lots of school children will also find 5km a nice distance to train for. Ask Mum and Dad to leave the TV behind and come along with you to a race and then you can really show your friends how good you are!

Our first four weeks

If you are at school and you play sport, you will be fairly fit but you must add on some special training for the 5km road race. 

If you are an adult and you are fairly unfit you should follow this training programme to get started. The first four weeks will only be walking as you get used to a training programme. When you finish the programme you will be able to run the whole way and finish fresh as a daisy.

Training log for the 5km race
Objective: To train a week by walking only

  Week 1 Week 2 Week 3 Week 4
Monday Rest Rest Rest Rest
Tuesday 20mins. 20mins. 20mins. 25mins.
Wednesday Rest Rest Rest Rest
Thursday 20mins 20mins 20mins 25mins
Friday Rest Rest Rest Rest
Saturday 20mins 20mins 20mins 25mins
Sunday 25mins 25mins 25mins 30mins


Notes:
1.    Walk quickly without strain 
2.    Dress warmly and wear a reflective belt if you are out in the dark during the week 
3.    Breathe deeply for 2 minutes to open your lungs before you start off. Stretch your legs a little 
4.    Keep your arms up and swing them to help you walk faster 
5.    Make sure you walk in a good pair of running shoes or cross trainers. If you can’t afford special shoes wear takkies

Part 2

You have been training for a month now and don’t tell me you can’t feel the difference. If you haven’t done any running before, you are ready to do a mixture of running and walking. That way you won’t strain yourself but you can do quite big distances this way. Maybe some of you were a bit shy to start your training but now you are one of the regulars and feeling good about it. Don’t expect to start losing weight all of a sudden but what you can do is that you can tell everyone that you have changed your lifestyle for the better. To do regular exercise 4 times a week is good. On top of that, you have set yourself a goal. Good for you. By the time the race arrives, you will be slimmer and fitter and will be almost certain to go on to do something else in the road running or walking scene. Who knows, maybe you can do a 21km Half Marathon next year.

The school children will enjoy the inclusion of running this month and the less fit are out there with the best. Tell your friends you are in serious training for a race but you don’t have to tell them it’s just the 5km.

In your training programme you will start a mixture of walking /jogging. This month the walk/jog means that you walk fairly slowly for 3 minutes and then jog also very slowly for 1minute.That set will take 4minutes.Then start again and repeat until the training time is finished. For example, for a 20-minute training session, you do the walk/jog set 5 times.

Training log for 5km race
Objective: To walk/jog for 25 minutes, four times a week

  Week 1 Week 2 Week 3 Week 4 Week 5
Monday Rest Rest Rest Rest Rest
Tuesday W/J 20min W/J 20min W/J 20min W/J 24min W/J 24min
Wednesday Rest Rest Rest Rest Rest
Thursday W/J 20min W/J 20min W/J 20min W/J 24min W/J 24min
Friday Rest Rest Rest Rest Rest
Saturday W/J 20min W/J 20min W/J 20min W/J 24min W/J 24min
Sunday W/J 20mins W/J 20mins W/J 20mins W/J 24mins W/J 24mins
Total W/J 80mins W/J 80mins W/J 80mins W/J 100mins W/J 100mins


Note:
You will notice you use different muscles to run than walk and you might have slightly sore legs for the first week. Nice feeling! Means you are doing some good hard work

Part 3

Not to be left out of these training programmes, you brave souls will enter for a 5km Fun Run this month to get the feel of the big races. In this Fun Run, do not feel obliged to run all the way. You will find out that there is such a mixture of people who have entered a race - there will be plenty who take prams and toddlers along. It is wonderful how the people go for a walk or run while their partners are probably running the main race over 21kms. 

You will be doing a lot more running this month and less walking because we want you to be able to run the whole way in your race. can tell you that if you run the whole way on the big day you will finish in the top quarter of the field easily. I think that you have actually reached the stage where you are getting fitter now and you have been dying to run more. Well here’s your chance.

Training log for 5km race
Objective: To run a five kilometer fun run in less than 40 minutes

  Week 1 Week 2 Week 3 Week 4 Week 5
Monday Rest Rest Rest Rest Rest
Tuesday W/J24mins W/J24mins W/J24mins W/J24mins W/J24mins
Wednesday Run 3km Run 3km Run 3km Run 3km Run 3km
Thursday W/J 24mins W/J 24mins W/J 24mins W/J 24mins W/J 24mins
Friday Run 3kms Run 3kms Run 3kms Run 3kms Run 3kms
Saturday W/J 32mins W/J 32mins W/J 32mins W/J 32mins W/J 32mins
Sunday 5km Fun Run 5km Fun Run 5km Fun Run 5km Fun Run 5km Fun Run
Total 11km run 11km run 11km run 11km run 11km run
  W/J80mins W/J80mins W/J80mins W/J80mins W/J80mins


Note:
1. By Week 5 you should be able to run 3km non-stop during the week.
2. This month, ”Run/walk” means walk for 2mins and run for 2mins.

Training Programs And Principles

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By exercising at the correct intensity you can avoid both over-training and under-training, and enjoy the benefits of an effective exercise program. Your heart rate, in a single number (beats per minute) gives you and up to date and accurate report on how hard you are training and how well you have recovered. The harder you train, the faster your use energy, the higher your heart rate. Your heart rate will also tell you whether your body has recovered from your last workout – recovery is key to improved fitness and vitality, as well as to injury and illness prevention. Heart rate-based programs are based on the following:

 

The foundation

  1. Very easy : 60 – 65% of your maximum heart rate. You feel as if you can maintain this pace all day long. It’s where you do your warm-up and cool-down kilometers. It’s also an excellent recovery pace when you’re jogging between speed repeats.

  1. Easy : 65 – 70% of your maximum heart rate. Aerobic conditioning occurs at this pace. Do runs at this easy pace when you’re recovering from a hard workout the previous day. Also, maintain this pace for the early kilometers of a long run.

  1. Moderate : 70 – 80% of your maximum heart rate. The majority of your base mileage should be done at this solid training pace. Long runs should also finish in this zone.

The foundation of the training is run at levels 1, 2 and 3, which, taken together, should account for about 80 – 85% of your weekly total.

The quality zones

  1. Hard : 80 – 90% of your maximum heart rate. Steady-state runs done at marathon race pace, tempo runs and tempo-pace intervals are all examples of running in this quality zone. Workouts done at this pace should account for roughly 10 – 12 percent of your weekly kilometers.

  1. Very hard : 90 – 97% of your maximum heart rate. Long intervals, such as 1600 m repeats, 1200’s, 100’s and 800’s run at your 5 km or 10 km race pace will get you into this zone. Running at this intensity improves your VO2 max and should total 5 – 7% of your weekly kilometers.

  1. Full out : 98 – 100% of your maximum heart rate. Running 400-, 300- or 2-meter repeats anywhere from your 800-meter to 1600-meter race pace should get you into this zone. Workouts at this intensity improve neuromuscular coordination and accelerate leg turnover. Only 1 – 3% of your weekly kilometers should be run at this level.

Always do on or two runs in zones 1, 2 or 3 after running in zones 4, 5 or 6.

There are many well-worked out training programs for different distances. Runners are advised to consult the publications by Williamson (2003) and Noakes (2001). The following are key elements in any training program irrespective of the amount of kilometers trained:


Training for a 10 km race:

Training for a 21.1 km race:

Training for a marathon:

Training for the Comrades:

Training Strategies

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Distance

The schedules contain detailed distance recommendations. They begin with a base that should be maintained for at least one to two months prior to following the sample build-up programs. The base should be about 50 to 75 percent of your peak distance goal and include long runs at least twice a month that are at least one-third to one-half your goal long run distance for the training program. Reaching a solid base prior to May or June—or even going a bit beyond these recommendations—will make you that much stronger and better prepared for the rigorous build-up training period. But 18 weeks of serious training is a long time, so be careful not to burn out before marathon day.

During the training program, first-time and casual marathoners should gradually build to a peak of 45 to 60 km per week, hold it for at least six to eight weeks, then taper down over the last two to three weeks prior to race day. Veteran competitive marathoners should gradually build to 65 to 110+ km per week (depending on their experience and goals), which they hold for at least six to eight weeks, then taper down over the last two to three weeks prior to race day. Cut back on distance when ill, injured, overtrained, or when going into or out of key races. Do not attempt to make up lost distance.

Long Runs

The most important ingredient to marathon success is the long run; it mirrors the marathon itself. “Going long” is a hallowed weekend tradition that is despised and loved, feared and revered, bragged and complained about. First-time and casual marathoners should gradually increase the length of long runs and complete at least three runs of 28 to 32 kms prior to the marathon.

Do not attempt to run long every weekend. Plan your long runs well in advance so you can get them in every other weekend. Veteran marathoners should run long every other weekend or two of every three over the last three months prior to the race. They should attempt to get in at least five or six runs of 32 to 37 kms. No marathon runner should attempt a long run that will take longer than four hours; the result would be severe fatigue and vulnerability to injury. The last long run should be two to three weeks prior to the marathon. Do not attempt to combine long runs and races on the same weekend.

Speedwork

First-timers benefit from some speedwork because it helps them improve running form and mental discipline. Ease into these workouts and complete only one a week unless you are monitored by a qualified coach. Sample workouts include: 4-6 repeats up a 180-365 meter hill at 5K-10K race pace; 6 repeats of a half-km at 5K-10K race pace with a 3-minute recovery; 3-4 repeats of one km at 5K-10K race pace with a 4-minute recovery.

Experienced marathoners need to improve their speed in order to be able to zip through a marathon at a pace that is faster than their normal daily training pace. They should start with one speed workout per week and, perhaps, later build to two. Sample workouts include: 6-10 repeats up a 180-365 km hill at 5K-10K race pace or faster; 6-8 repeats of a half-km at 5K race pace or faster with a 3-minute recovery; 4-5 repeats of one km at 5K-10K race pace with a 4-minute recovery; a 20-30 minute tempo run at 10-km to half-marathon race pace.

Races

Many first-time and casual marathoners race only the marathon distance. However, build-up events are recommended to learn how to handle pacing, fluid replacement, shoe and clothing choices, etc. Veteran marathoners benefit from build-up races to gain strength, speed, and racing experience. Races also help break up the monotony of training by providing intermediate goals, and are a great place to meet other marathoners, share experiences, and even find a training partner.

Races can be used to:
• Get in long training runs with split times and plenty of fluids, fuel, and company along the way. You can create a beneficial long run by running a few training kilometers prior to a race and then running the race at training pace. Do not attempt to combine long runs and races on the same weekend unless you run the race at training pace as part of your long run.
• Work on your pace. Running a few races from 8-28 kilometers at marathon pace will help you become familiar with that effort. A controlled run at marathon pace or slightly faster will help prepare you for your race-day pace.
• Measure progress and better select your marathon time goal. Hard race efforts (5Ks to half-marathons) can be used to compare your times to previous races of the same distance or to the same races from last year. A rough rule of thumb: Multiply your half-marathon time by two and add 10-15 minutes to approximate your marathon fitness. (Adjust times for hot weather and tough courses.)

Ideally, you should race at least once a month, but no more than twice a month. If you race more you can’t properly recover. Do not race or do hard speed training for approximately two weeks after races of 15 kilometers and longer, or for approximately a week after shorter races. Your last hard, long race should be no later than three weeks prior to the marathon, and your last hard, short race no later than two weeks prior to the marathon.

Crosstraining / Running Equivalents

You can minimize the wear and tear on your body by replacing up to 25 percent of your mileage with biking, swimming, deep water running, elliptical training, or other aerobic non-weight bearing exercises. Do these activities at a pace that will get your heart rate in your training range and count how many miles you would have run during the time spent doing the alternative training as “running equivalent mileage.”

Injury


Do not attempt to train if you are favoring an injury. Seek advice from a sports medicine expert who is familiar with runners. Replace running with crosstraining if possible while you recover.

The Aftermarathon

You will need about a month to recover and rebuild after your marathon. For the first few days it may be best not to run while muscles repair. If you feel the need to exercise, stick to 30-60 minutes of walking or non-impact aerobic exercise; swimming is particularly therapeutic.

After about three or four days of not running, you may be ready to run easy (on a soft surface if possible) the rest of the week for 3-6 kilometers per day, or every other day, possibly alternating running and walking. Increase distance the second week to no more than 25-50 percent of normal and to no more than 50-75 percent during the third and, perhaps, fourth post-marathon week. By the fourth or fifth week you may be ready to resume normal distance.

Forget about how fast you run for a while; run easy according to how you feel. The first goal is to gradually get back to running comfortably at your normal training pace without undue soreness or stiffness. Ease back into speed training gradually after about two to three weeks, and don’t race any distance until at least three to four weeks after the marathon. Ideally, don’t consider another marathon for at least six months.


Half Marathon Training Advice

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Half Marathon Training

Part 1 - A Good Start

Nothing better than starting early! We have 3 ½ months to prepare ourselves for a big race in July. I wonder who will be following this training programme? Probably people who have been running in a few fun runs and even going out on their own for a run around their suburb, with a friend, in the morning or evenings. 

If you are thinking of running a Half Marathon, you have certainly done a 10km race or a 5km Fun Run, which has whetted your appetite. Good for you! The old runners say that a half marathon is the easy half - the second half is murder!

You have probably made up your mind that you will be doing a race in July but don’t really know how to go about all the training.

Well, I am going to give you a top flight training programme, using all the up-to-date techniques that all those wonderful Comrades runners followed, modified to suit your needs for the 21,1km distance. I trained a lot of those novices who proudly got their first Comrades medal in June. They made it in their race and you will too, in your 21,1km. Here is how you go about it:

Make a commitment - Write it down, tell the family and your friends that you will be running a half marathon and will be getting a medal in your very first race

Get the right gear - You will need a good pair of running shoes that you can get from the specialist running shoe stores or the larger retailers of sports goods. Buy the best you can afford to run a half marathon. Trained staff will help you. You will need a few warm tee shirts because you will be training through the winter. Get a fleecy lined top, lycra shorts, gloves and good running socks. If you don’t have one, buy an inexpensive watch that has a stopwatch function to time your runs

Join a club - If you have a running club near you and can afford to join, it is a big advantage to train with experienced runners and they all have organized time trials and Sunday runs with measured routes

Make some friends - It is hard going on your own. Find a friend and train together. Particularly for the ladies, it is essential to run in a small group or with some nice guys

Be consistenst - It is better to run and train regularly than doing a couple of days hard running and nothing for the rest of the week

Keep a log book


Part 2

We are going to the races this month. You can’t just keep on training for an event that is a couple of months away without doing some testers inbetween. The question on your lips must be: “How am I doing?” You are ready to do some 5km and 10 km road races. When you go to the races, you find out a whole lot of unexpected things that can throw you just a little bit. My job is to warn you what to look out for:

Only go to a race that you are entitled to run because you have done the right training

It is better to go with someone that has run a few road races before.

Get a race pamphlet and check the date, entry fee, pre-entries, starting time, place, parking. If you are not a registered runner, you will have to buy a temporary licence if it is longer than 10km

What is the cut-off time?

Don’t get intimidated by the lean, fit looking people with fancy shoes.

Stand towards the back when you line up. Keep an eye out for slower walkers as you move off.

Wear sunglasses - if they fit snugly and won’t fall off. Decide on a peak or a cap or nothing.

Use sun block on your face and arms. Smear Vaseline where you know you might chafe.
Start off slowly. Let them go. You will be running with them later on when your training progresses.

Drink water or Coke at each drinks station.

Walk whenever you feel like it. It is always better to walk early on and not when you are too tired to run another step.

Be happy. The best jokes and the funniest things happen in road races. Be friendly - you might see the same people at the next race

When you finish, quickly check how you felt on the run, what was good that you will do again and what will you not do again because it was a disaster.

Take your medal and keep it safely at home. Be proud of it.

When you pass through the finishing tunnel, take a pamphlet for a few other races

Don’t race each week. Race every other week.

Well there you are. You won’t make too many mistakes when you go to the races now and when you finally line up for the Big One, you will be an old hand at the job - excited, confident - but not nervous.
I want you to take another biteable bit this month and run 6 days a week. If you feel like a walk during the training run or race, that is perfectly all right. I want you to find two races to go to that are either 5km fun runs or 10km races. The other two weekends you can do your own training run that is slightly longer than the 10km race - eg 12kms.

Look closely at yourself now and check if you are comfortable with the training, how you dress when running and the friends you run with. Change things that make you unhappy.

Our second four weeks
Continue to run slowly as you build up the distance. Time your races and if possible record your halfway time to see if you slow down or speed up in the second half. If you are a beginner, a 10km race should take you close to 63minutes. (6,3mins/km). Your longest run this month will be a training run of 12kms which will take you about 1 hour 20minutes.Watch out for running injuries. Any pain while you run that persists for more than a few days could mean trouble and you must go to a Physiotherapist for treatment.

Your training log for the half marathon
Objective: to run a 10kms road race in less than 63minutes and also complete a 12km training run.

  Week 1 Week 2 Week 3 Week 4 Week 5
Monday Rest Rest Rest Rest Rest
Tuesday 6km 6km 6km 6km 6km
Wednesday 6km 6km 6km 6km 6km
Thursday 8km 8km 8km 8km 8km
Friday 6km 6km 6km 6km 6km
Saturday 5km 5km 5km 5km 5km
Sunday 10km race 12km race 5km race 12km race 10km race
Total 41km 43km 36km 43km 41km


Part 3

This month will be the really heavy training month. The race is the end of the 3rd week in July, so we will spend two weeks rounding off our training in the first two weeks of July followed by a week’s tapering to be really sharp for the big race. 

Last month we went to the races and you now have had a taste of mixing in with a big crowd of other runners. Remember that in the big race fields you don’t know what sort of training the guy next to you has been doing or why he is running this or that race. I can assure you that you have been running alongside many Comrades Marathon runners, who are running a shorter 15km or 21km race after a long marathon or even a 50km race the weekend before. We try to get used to running our own race at our own speed to avoid getting thrown off 
track and ruining our own race. 

This month we are going to do a longer race - a 15km and at the end of the month we will do a very slow 21km to build up for the big day. We are getting to mid-winter in June and only the really committed keep going. If we get a really cold spell, you can go to the gym for a couple of days and run on the treadmill. If you are not close to a gym, you must wrap up very warm. I wore 5 layers of clothing on one bitterly cold morning plus a beanie and two pairs of gloves. I felt good afterwards!

We have a rule among the ultra marathon runner: as the distance increases, the speed decreases. Makes sense. So when you run your 15km race, you will be running slower than your 10km race. And when you go up to the 21km you will be running slower than the 15km race. I will give you a guide of how much slower you should run:

Race Distance Race Time Speed in min/km

5km

             30mins

6.0

10km

1 hour    03mins

6.3

15km

1 hour    36mins

6.4

21km

2hour     17mins

6.5


I hear you say: ” But I go faster than that!” For the younger and fitter you might be doing faster times but you would still obey the same rules.

Race Distance Race Time Speed in min/km

5km

             23mins

4. 6

10km

             48mins

4. 8

15km

1hour     25mins

5. 0

21km

1hour     50mins

5. 2

Keep an eye out for the flyers that are being given out at the finish of the races and plan your next race. If you want to get the best book with all the fixtures throughout the country including a description of each route get Tom Cottrell’s Old Mutual Runner’s Guide.

Our training speed this month is still slow enough to be comfortable and to be able to talk to your training partners but you should include two days of faster running over a shorter distance now. I have marked it in your training log. You go fast as you can without getting out of breath. As you find yourself getting out of breath, just slow down a bit to recover and then pick up speed again. Within two weeks, you will be running all your training runs slightly faster but more importantly, you will be running better times in the races for no extra effort. At this stage, it is not necessary to do hill training, as there are generally enough hills in most areas in Johannesburg. 

Your training log for the halfmarathon:
Objective: To run a 15km road race in less than 96minutes and also complete a slow 21km race in 2hrs 17mins.

  Week 1 Week 2 Week 3 Week 4 Week 5
Monday Rest Rest Rest Rest Rest
Tuesday 8km 8km 8km 8km 8km
Wednesday 5km fast 5km fast 5km fast 5km fast 5km fast
Thursday 6km 6km 6km 6km 6km
Friday 5km fast 5km fast 5km fast 5km fast 5km fast
Saturday 8km 8km 8km 8km 8km
Sunday 10km 15km 12km 15km 21km
Total 42km 47km 44km 47km 53km

 

Comrades Training Program

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image001The objective of the programme is to provide a seventeen-week programme through which you will build yourself up to a silver medal/personal best in the 2006 Comrades Marathon.

image002The major assumption at the outset is that you’ve done a consistent weekly distance of 70 km of EASY running for at least three months prior to February 13. Easy running is best described as running at a comfortable pace that allows you to talk to your running partner.

image003A Comrades novice may also use the programme, but is not advised to run more than one training session a day. Furthermore, the novice may also train at a slower pace than the silver medallist.

image004Weeks 1 to 4 are intended to firm up the foundation of your running base before increasing km’s and introducing the faster and more demanding track ant fartlek sessions. The objectives of this phase are to:

Training for the period 13 February – 12 March (weeks 1-4)

Mondays 8 km (easy) or rest
Tuesdays 10 km (easy)
Wednesdays 6 km (easy); 15 km quality
Thursdays 8 km (easy)
Fridays 10 km (easy) or rest
Saturdays 32 km (easy)
Sundays 15 km quality


image005Weeks 5 to 8 see an increase in distance of almost 30% to around 125 km per week. The objectives of this phase are to:

 

Training for the period of 13 March – 9 April (weeks 5 – 8)

Week 5

Monday 8 km (easy) or rest
Tuesday 8 km (easy); 5 km hills
Wednesday 6 km (easy); 20 km quality
Thursday 8 km (easy)
Friday 6 km (easy); 6 m track
Saturday 32 km (easy)
Sunday 15 km quality

Week6

Monday 8 km (easy)
Tuesday 8 km (easy); 7 km hills
Wednesday 6 km (easy); 20 km quality
Thursday 8 km (easy)
Friday 6 km (easy); 8 km track
Saturday 56 km (easy)
Sunday Rest

Week 7

Monday 8 km (easy) or rest
Tuesday 8 km (easy); 9 km hills
Wednesday 6 km (easy); 20 km quality
Thursday 8 km (easy)
Friday 6 km (easy); 10 km track
Saturday 32 km (easy)
Sunday 15 km quality


Week 8

Monday 8 km (easy)
Tuesday 8 km (easy); 11 km hills
Wednesday 6 km (easy); 20 km quality
Thursday 8 km (easy)
Friday 6 km (easy); 12 km track
Saturday 40 km (easy)
Sunday 15 km quality



image006The approaches to the hill, track and fartlek sessions in this phase are as follows:

Hills

Easy warm up of three km and then a hard effort sprit up a hill not longer than 300 meters. The gradient of the hill should not be unrealistically steep but should allow you to “run” the 300 meters. Start off with five hill repetitions, running hard uphill and relaxed downhill. The objective of this specific session should be to run the last repetition at the same speed as the first. Work hard with our arms; imagine there are two ropes in front of you and you have to pull yourself up the hill using the ropes. It is suggested to increase the weekly repetitions by two with a maximum of twelve.

Track

Relaxed stretching for about 10 minutes followed by an easy warm up of at least three km, which must include four short sprints of about 50 meters each to stretch the legs. The track repetitions recommend in this phase, are:

Week 5 –  10 x 200m with 200m jog recovery between each repetition
Week 6 –  8 x 400m with 200m jog recovery between each repetition
Week 7 -  6 x 600m with 200m jog recovery between each repetition
Week 8 -  4 x 800m with 200m jog recovery between each repetition

Repetitions should be run as fast as possible with the last repetition being as fast, if not faster, that the first.


Fartlek

This can be used in conjunction with track or as a substitute for track. The warm up should be the same as for track and the session can be run on one of your regular routes. After a warm up of 3-4 km, pick up the pace to a near spring for two minutes and then relax for a minute while still running. Running tempo is increased once again for say three minutes, followed by a two minute jog. A typical pattern of fartlek might be:

A guideline is to limit the maximum recovery period to two minutes and the maximum hard effort to three minutes. The fartlek and track sessions will introduce you to oxygen debt and to get you accustomed to running with the feeling that your legs have lost their entire blood and oxygen supply (heavy legs).

image007Weeks 9 – 12 are the distance weeks of the programme and incorporate two 45 km runs and two 60 km runs. The objective of this phase is to get to middle May with a little extra distance in your legs while avoiding injury and over-training. Consequently, running in this phase is aimed at distance, efficiency and relaxation. Combining hill sessions with speed and distance is a recipe for trouble. So be content with your kilometers, rest as much as possible, look after your diet, experiment with nutritional supplements, etc., and avoid racing.

In April you will be starting to hit a peak and the temptation to race the 60 km social run will be huge. The informed runner will recognize this feeling of well-being and be patient enough for the final four weeks of fine-tuning in May and June.

Training for period 10 April – 7 May (weeks 9 – 12)


Week 9

Monday 8 km (easy) or rest
Tuesday 8 km (easy); 12 km (easy)
Wednesday 6 km (easy); 25 km (easy)
Thursday 8 km (easy)
Friday 8 km (easy); 12 km (easy)
Saturday 45 km (easy)
Sunday 15 km (easy)


Week 10

Monday 8 km (easy)
Tuesday 8 km (easy); 12 km (easy)
Wednesday 6 km (easy); 25 km (easy)
Thursday 8 km (easy)
Friday 8 km (easy); 12 km (easy)
Saturday 60 km (easy)
Sunday 8 km (easy)


Week 11

Monday 8 km (easy) or rest
Tuesday 8 km (easy); 12 km (easy)
Wednesday 6 km (easy); 25 km (easy)
Thursday 8 km (easy)
Friday 8 km (easy); 12 km (easy)
Saturday 60 km (easy)
Sunday

8 km (easy)



Week 12

Monday 8 km (easy)
Tuesday 8 km (easy); 12 km (easy)
Wednesday 6 km (easy); 25 km (easy)
Thursday 8 km (easy)
Friday 8 km (easy); 12 km (easy)
Saturday 60 km (easy)
Sunday 8 km (easy)



image008Weeks 13 to 17 are the most exciting of the entire programme. You will be tapering your kilometers and do quality training in order to peak on Comrades day. Mental attention must be focused on your race, your goals, and your tactics. Once again avoid racing. The approach to the hill and fartlek sessions is the same as phase II (weeks 5 to 8). The recommended track sessions are:

Be positive and confident in this final phase of your running. Run against the clock and improve your times. Concentrate on running style and efficiency and use the reduced kilometer phase to improve the quality of your final workouts.

Training for period 8 May – 11 June (weeks 13 to 17)


Week 13

Monday 8 km (easy) or rest
Tuesday 8 km (easy); 5 km hills
Wednesday 6 km (easy); 25 km (easy)
Thursday 8 km (easy)
Friday 8 km (easy); 6 km track
Saturday 40 km (easy)
Sunday 15 km quality


Week 14

Monday 8 km (easy) or rest
Tuesday 8 km (easy); 7 km hills
Wednesday 6 km (easy); 20 km quality
Thursday 8 km (easy)
Friday 8 km (easy); 6 km track
Saturday 32 km (easy)
Sunday 15 km quality


Week 15

Monday 8 km (easy) or rest
Tuesday 8 km (easy); 9 km hills
Wednesday 6 km (easy); 15 km quality
Thursday 8 km (easy)
Friday 8 km (easy); 8 km track
Saturday 32 km (easy)
Sunday 15 km quality


Week 16

Monday 8 km (easy) or rest
Tuesday 6 km (easy); 9 km hills
Wednesday 6 km (easy); 15 km quality
Thursday 8 km (easy)
Friday 8 km (easy); 8 km track
Saturday 25 km (easy)
Sunday 10 km quality


Week 17

Monday 6 km (easy) or rest
Tuesday 6 km (easy); 7 km hills
Wednesday 6 km (easy); 15 km (easy)
Thursday 8 km (easy)
Friday 6 km (easy)
Saturday 8 km (easy)
Sunday 12 km quality


Week 18

Monday 4 km (easy)
Tuesday Rest
Wednesday Rest
Thursday Comrades

 

Just go out and run a personal best!

 

Tips For Staying Safe In The Heat

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Respect Your Limits

Heat and humidity increase the physical challenges of running, and health problems can occur when you push beyond what your body can handle. Do not aim for a personal best on a warm, sticky day, particularly if you are not used to such conditions.

Acclimate

It takes 10 days to two weeks for the body to acclimate to keeping cool at higher temperatures. Give your body time to adjust. If you don’t have 10 days, respect the heat and don’t try for your personal best: Back down and seek medical aid if you don’t feel well.

Know The Signs Of Heat Problems

If you feel faint, dizzy, disoriented, have stopped sweating, or your skin is cool and clammy, slow down or stop running. If symptoms continue, sit or lie down in the shade and seek help.

Drink Enough

Drink throughout the day, so that your urine remains plentiful and pale yellow (lemonade colored). Even mild dehydration (scant, dark-yellow urine) will make you feel sluggish and tire early during exercise, and can increase the risk of heat-related problems during exercise. Water is fine for hydration, but in the heat or exercise lasting longer than 30 minutes, sports drinks are even better because the sugar and salt they contain form an “active pump” that transports fluid to cells more quickly than water alone. Before workouts or races lasting longer than one hour in the heat, drink 500 ml of fluid several hours in advance, another 500 ml in the hour before, and more just before the start if your urine isn’t pale.

Don't Drink Too Much

Over-hydrating before and during exercise can cause a dangerous condition known as hyponatremia (water intoxication). This drop in the body’s sodium levels can cause nausea, fatigue, vomiting, weakness, and in the most severe cases, seizures, coma, and death. To avoid hyponatremia, do not overdrink, use thirst as a guide, include salty foods in your pre-run meal, and use a sports drink that contains sodium. During exercise, drink no more than a cup of fluid every 15 to 20 minutes. It’s also recommended that you eat one salt packet (dissolved in your mouth) just before the start and again halfway events of the half-marathon distance or longer. This will help you maintain your fluid and salt electrolyte levels to prevent dehydration and cramping. (Note: Consult your physician if you are on a salt-restricted diet.)

Skip Dehydrationg Supplements

Skip dehydrationg drugs and supplements such as ephedra (or synthetic ephedrine), cold medicines, anti-diarrhea drugs, and caffeine. These increase the risk of heat illness by raising metabolism and causing you to lose more fluid than you can replace; they also may inhibit sweating.

Wear Synthetic Fabrics

Unlike cotton, synthetics wick moisture from your skin so cooling evaporation can occur. Synthetics also decrease chafing and don’t cling and cause a chill. Look for loose-fitting garments with mesh inserts under the arms, on the sides of the torso, down the arms, and on the outer thighs. Acrylic socks keep feet dry and cool.

Protect Yourself From The Sun

Wear a cap or visor to shield your head, face, and eyes from the sun’s burning rays. Use sunscreen on exposed skin, even on overcast days.

Use Water Along The Course

Use water along the course (cups, spray stations) to cool yourself during races. If you are overheating, a cool spray will cool you down quickly and have a lasting effect as the water evaporates from your skin. Keep in mind, though, that drenched clothing will cling to skin and prevent evaporation, and wet socks can cause blisters, so use this strategy wisely.

 

 

Training for Runners

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