Dolphins Comrades Training Programme

We are extremely privileged to have Comrades legend Barry Holland (43 consecutive Comrades runs and still going strong) as our Chairman and mentor. Barry coaches/mentors us through a Comrades and other programmes.

 

COMRADES 2016 TRAINING PROGRAMME

 

WEEK

DAY

DATE

DISTANCE

COURSE

TOTAL KM

CUMULATIVE

JAN

MON

4

REST

-----------

 

 

 

TUE

5

10

LOOPS

 

 

 

WED

6

12

EASY

 

 

 

THUR

7

10

EASY

 

 

 

FRI

8

REST

 

 

 

 

SAT

9

15

 

 

 

 

SUN

10

20

CLUB

67KM

67KM

 

MON

11

REST

 

 

 

 

TUE

12

10

LOOPS

 

 

 

WED

13

12

EASY

 

 

 

THUR

14

10

EASY

 

 

 

FRI

15

REST

 

 

 

 

SAT

16

15

 

 

 

 

SUN

17

25

CLUB

72KM

139 KM

 

MON

18

REST

 

 

 

 

TUE

19

10

FARTLEK

 

 

 

WED

20

12

EASY

 

 

 

THUR

21

10

EASY

 

 

 

FRI

22

REST

 

 

 

 

SAT

23

15

 

 

 

 

SUN

24

21

KEARSNEY 21km

68KM

207KM

 

MON

25

REST

 

 

 

 

TUE

26

10

TEMPO

 

 

 

WED

27

12

EASY

 

 

 

THUR

28

10

EASY

 

 

 

FRI

29

REST

 

 

 

 

SAT

30

15

 

 

 

 

SUN

31

25

PDAC 25

72KM

358KM

 

WEEK

DAY

DATE

DISTANCE

COURSE

TOTAL KM

CUMULATIVE

FEB

MON

1

REST

-----------

 

 

 

TUE

2

10

LOOPS

 

 

 

WED

3

12

EASY

 

 

 

THUR

4

10

EASY

 

 

 

FRI

5

REST

 

 

 

 

SAT

6

15

 

 

 

 

SUN

7

32

CLUB SECONDED

79KM

437KM

 

MON

8

REST

 

 

 

 

TUE

9

10

HILL REPEATS

 

 

 

WED

10

15

START 4.45

 

 

 

THUR

11

10

EASY

 

 

 

FRI

12

REST

 

 

 

 

SAT

13

15/REST

 

 

 

 

SUN

14

21/42KM

HILLCREST 21/42

77KM

514 KM

 

MON

15

REST

 

 

 

 

TUE

16

10

HILL REPEATS

 

 

 

WED

17

15

START 4.45

 

 

 

THUR

18

10

EASY

 

 

 

FRI

19

REST

 

 

 

 

SAT

20

15

 

 

 

 

SUN

21

21

 

71KM

585KM

 

MON

22

REST

 

 

 

 

TUE

23

10

EASY

 

 

 

WED

24

15

START 4.45

 

 

 

THUR

25

10

EASY

 

 

 

FRI

26

REST

 

 

 

 

SAT

27

REST

 

 

 

 

SUN

28

21/42KM

MARITZBURG 21/42

77KM

662KM

 

WEEK

DAY

DATE

DISTANCE

COURSE

TOTAL KM

CUMULATIVE

FEB

MON

29

REST

-----------

 

 

MAR

TUE

1

10

EASY

 

 

 

WED

2

15

START 4.45

 

 

 

THUR

3

10

HILL REPEATS

 

 

 

FRI

4

REST

 

 

 

 

SAT

5

15

 

 

 

 

SUN

6

25

STELLA 25KM

75KM

737KM

10

MON

7

REST

 

 

 

 

TUE

8

10

HILL REPEATS

 

 

 

WED

9

15

START 4.45

 

 

 

THUR

10

10

EASY

 

 

 

FRI

11

REST

 

 

 

 

SAT

12

15

 

 

 

 

SUN

13

45KM

CLUB SECONDED

95KM

832KM

11

MON

14

REST

 

 

 

 

TUE

15

10

HILL REPEATS

 

 

 

WED

16

15

START 4.45

 

 

 

THUR

17

10

EASY

 

 

 

FRI

18

REST

 

 

 

 

SAT

19

15

 

 

 

 

SUN

20

25

CLUB

75KM

907KM

 

MON

21

REST

 

 

 

 

TUE

22

10

EASY

 

 

 

WED

23

15

START 4.45

 

 

 

THUR

24

10

EASY

 

 

 

FRI

25

20KM/REST

80KM PYRIMID

 

 

 

SAT

26

40KM/ 56KM

TWO OCEANS

 

 

 

SUN

27

2OKM/ REST

 

85KM

992KM

13

MON

28

20KM/REST

 

 

 

 

TUE

29

10KM/REST

 

 

 

 

WED

30

15

START 4.45

 

 

 

THUR

31

10

LOOPS

 

 

 

WEEK

DAY

DATE

DISTANCE

COURSE

TOTAL KM

CUMULATIVE

APRIL

FRI

1

REST

 

 

 

 

SAT

2

15

 

 

 

 

SUN

3

35

CLUB SECONDED

105KM

1097KM

14

MON

4

REST

 

 

 

 

TUE

5

10

LOOPS

 

 

 

WED

6

15

START 4.45

 

 

 

THUR

7

10

 

 

 

 

FRI

8

REST

 

 

 

 

SAT

9

52

BRERGVILLE

 

 

 

SUN

10

REST

 

87KM

1184KM

15

MON

11

REST

 

 

 

 

TUE

12

10

FARTLEK

 

 

 

WED

13

15

START 4.45

 

 

 

THUR

14

10

 

 

 

 

FRI

15

10

 

 

 

 

SAT

16

REST

 

 

 

 

SUN

17

55

LONG RUN 55KM

100KM

1284KM

16

MON

18

REST

 

 

 

 

TUE

19

10

HILL REPEATS

 

 

 

WED

20

15

START 4.45AM

 

 

 

THUR

21

10

 

 

 

 

FRI

22

REST

 

 

 

 

SAT

23

20

 

 

 

 

SUN

24

45

CLUB SECONDED

100KM

1384KM

17

MON

25

REST

 

 

 

 

TUE

26

10

HILL REPEATS

 

 

 

WED

27

15

START 4.45AM

 

 

 

THUR

28

10

 

 

 

 

FRI

29

REST

 

 

 

 

SAT

30

35

CLUB SECONDED

 

 

MAY

SUN

01

-----------

DELOITTE ALL TO HELP

70KM

1454KM

 

WEEK

DAY

DATE

DISTANCE

COURSE

TOTAL KM

CUMULATIVE

MAY

MON

2

REST

 

 

 

18

TUE

3

10

HILL REPEATS

 

 

 

WED

4

15

START 4.45

 

 

 

THUR

5

10

 

 

 

 

FRI

6

REST

 

 

 

 

SAT

7

15

 

 

 

 

SUN

8

30

CLUB SECONDED

80KM

1534KM

19

MON

9

 

 

 

 

 

TUE

10

10

LOOPS

 

 

 

WED

11

12

 

 

 

 

THUR

12

10

 

 

 

 

FRI

13

REST

 

 

 

 

SAT

14

15

 

 

 

 

SUN

15

25

CLUB

72KM

1606KM

2021

MON

16

REST

 

 

 

 

TUE

17

10

 

 

 

 

WED

18

12

 

 

 

 

THUR

19

10

 

 

 

 

FRI

20

REST

 

 

 

 

SAT

21

12

 

 

 

 

SUN

22

20KM

CLUB

64KM

1670KM

22

MON

23

REST

 

 

 

 

TUE

24

10

EASY

 

 

 

WED

25

10

EASY

 

 

 

THUR

26

REST

 

 

 

 

FRI

27

REST

 

 

 

 

SAT

28

5KM

EASY

25KM

1695KM

 

SUN

29

90KM

COMRADES

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

NOTES TO TRAINING PROGRAMME

  1. The programme is aimed at runners intending to run 8:30 to 11 hours
  2. Total programme kilometres are 1695. Most runners will not do between 10% and 20% of the runs and will therefore total from 1300 to 1500 kms
  3. Runners aiming for 8.00 hours or better will need to add about 200kms to the programme. Specifically this should be a time trial per week either our Dolphin Coast Striders 5km TT or the Nedbank Tuesday evening 8km TT at Durban Beach front. With warm up and cool down kms added to TT some of the additional kms can be accumulated. Another option for those runners is to add a 10km Friday morning run.
  4. Please remember that rest is an important part of training. Do not over train. The programme requires Bill Rowen runners to run 5 times a week. Others like myself will run only 4 times a week. Do what you need to do not what others are doing.
  5. If some of the distances or times do not suite you, please make other private alternative arrangements. Starting times and distances different to those in the programme create splinter groups which are counter-productive to the clubs’ objectives.
  6. The specified races are club races and so on those dates there will be no organised training runs from the club. The club gazebo will be at these races. At Two Oceans we will be hosted by Jeppe Quondam at their club tent.
  7. The Sunday runs marked “seconded” will mostly go out into the countryside beyond the R102. There will be limited opportunity to turn off.
  8. The Deloitte Challenge is one of the clubs’ major income producers. All members are expected to work at this event.

 

PDF version

COMRADES 2016 TRAINING PROGRAMME

 

For more information about training runs click here

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