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TRAINING FOCUS: CAPE TOWN MARATHON IN JUST 100 DAYS

Training_Focus

“Training for a marathon is not an event – it’s a way of life” – Elana Meyer

Should you require assistance and advice on training, we’ve compiled a range of comprehensive programs suited to your specific needs.

Here’s what Race Ambassador Elana Meyer had to say about her approach to training, “Commitment is the basis of all superb training programs. I never embarked on a training program without having a commitment to the end goal. How can you? If I was training for the 10 000m, I worked back from the date of my most important race. When I won the World Half-Marathon Championships I embarked on an entirely different program, different milestones, different training sessions – but always one single, specific goal.

I have also discovered that the stronger my commitment to a goal the more determined I was. So, whether your dream is to complete your first marathon, you’re planning your qualifier for an ultra, or you’re going for a personal best, the first thing to do is to commit, so “ENTER HERE”:

100 Day to go training program for the Sanlam Cape Town Marathon
Our approach is based on a simple progressive increase in mileage at a rate that places the body under mild increasing pressure with sufficient time to recover. It also sets intermittent goals for us to aim at [we call them road-markers – they are used to check in and view our progress]. We also encourage runners to keep a log-book. This is to record progress and monitor the bodies response to the various sessions.

The training is split into 5 distinct periods, each with a different focus:

  1. 5k training [3 weeks]
  2. 10K training [3 weeks]
  3. Half marathon training [3 weeks]
  4. Full marathon training [3 weeks]
  5. Tapering off [2 weeks]
  6. Race Day

The training focuses on three important metrics: Distance, pace, intensity.
Firstly, when we talk of distance it is important to note that the objective is to increase the time you spend on your legs. When you run a marathon, you need to feel comfortable that your legs will sustain you for the distance.
When we talk about pace, we talk about the time it takes you to cover a kilometre. Measuring this is critical to monitoring your progress. It is also central to determine the purpose of a training session. Long slow runs are just that – long and slow. Whilst racing your first 5km might mean that you increase your pace to just below the feeling of discomfort.
Finally, intensity is the sustained effort we exert in each session. A heart rate monitor is a useful tool for measuring your intensity, alternatively simply follow the comments in the first column.

If you want to run by “EFFORT”only (which is fine) If you want to run by heart rate
EFFORT 1: Very, very easy. When you ae done you should not be out of breath and feel fine for the remainder of that day. No pushing of pace at all HR 114 – 137
EFFORT 2: you are still comfortable and have no trouble talking. Check this every 10th minute or so to make sure. You are breaking a sweat compared to Effort 1. HR 137 – 152
EFFORT 3: You can speak out loud but are breathing heavily after talking. Just on the edge. This pace is between your marathon and half marathon pace. HR 152 – 165
EFFORT 4: You are not comfortable talking at all. Pushing the pace. This is your 10km to half marathon pace HR 165 – 175
EFFORT 5: Very hard! HR 175 – 184

The Training Plans

In the first page of your logbook (link: https://www.capetownmarathon.com/half2full-running-log/) you should write your weight and your resting pulse.

Every morning you should record your waking pulse. This is an indicator of how well you are responding to training. If it is raised, you should throttle back on the intensity and/or mileage.

Then record, distance run, time, and effort/intensity. Also a few notes on how you are feeling, moving fluently, breathing easily, feeling sluggish, breathing laboured etc.

Rest well before the Park Run. Do your homework beforehand and make sure you get there early to register. If there are no park runs nearby, join a local running clubs time-trial, or measure a flat, fast safe route where you enjoy running and use that as your first 5km

Secondly, make sure you have a proper 10-minute stretching program that loosens the muscles and prepares the body for the run. If you need a stretching program, please contact us on info@capetownmarathon.com

STEP 1: Find a program that suits your level of fitness and end objective. View one of the many training programs available on our website and choose an appropriate one (https://www.capetownmarathon.com/information/training-tips/).

STEP 2: Sign up for the only Gold Label Status Marathon in Africa. “Motivations is what gets you started. Commitment is what keeps you going.” So sign up to have that commitment keep you going through the winter months! (http://enter.capetownmarathon.com)

STEP 3: Lace up and get started!

STEP 4: See you in September where we know you will smash it!

To help you focus on your goal and train without the strain simply click on the link to follow our tried and tested training program “#HALF2FULL”  https://www.capetownmarathon.com/wp-content/uploads/2019/04/HALF2FULL-Training-program.pdf

Or contact our coach for more guidance: info@capetownmarathon.com

So, lace up and head out the door but before you do click, enter and get going, after all it’s GO TIME.

Africa is our home, this is our race – It’s CAPE TOWN, must run it!

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