CC Comrades Corner - Andrew Dollenberg

This week should signal the start of serious Comrades mileage. The base fitness should be in place, and training in earnest should now begin.

Remember the goal is to prove yourself only in June - not March, April or even May. With that in mind, focus should be on increasing the long runs and running a steady pace without racing or pushing too hard. What matters most is consistency in training and getting in the miles.

Here is a simple training plan to get you to Pietermaritzburg on the afternoon of 2 June. The Bronze plan is good for the 10 hour finisher, and the Vic Clapham plan for 11:30 to 11:45. Remember though - this is only a plan. A guide. Certainly not cast in stone. And definitely not a guarantee.

Training days can be changed around to suit your work schedule, family commitments, club time trials, races etc.

I have based this plan on running a long hilly route mid-week and one quality short distance every week, being a club time trial. This should be run hard, but at a consistent pace. Fading at the end is a sign of going out too fast at the start. Standing chatting at the finish is a sign of loafing along the way. Somewhere in between lies the balance.

Public holidays and long weekends are also a great time to get in some long runs. In fact I believe public holidays and long weekends were created for distance runners.

For those planning to run 2 Oceans, Loskop, or any other marathon or ultra - remember that just because it is a race does not mean that you need to race. Use these as long training runs in preparation for Comrades. A week spent recovering from these races is a week lost.

Rest days have been scheduled for Mondays - I have found this is the best day to get some work done and catch up in the office. As you increase mileage in training for the big day, you will feel fatigued, lethargic and irritable. This is normal, and your friends, family and work colleagues just need to understand this. If necessary, sneaking in an extra rest day will do no harm. If your body needs it, then take a day off. But don't use this as an excuse to sleep in!!

I have not put specific races on this training plan, as everyone has their own choice and favourites, as well as convenience based on where you stay. By all means, bring the races into your running plan and make it work for you.

Enjoy the training, and make each moment count.

See you on the road!

Regards,
Andrew