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IRENE Athletics Club Training Program
Duration: Monday 31 May to 4 July 2021
Short Term Goal: To achieve short term goals over the next few months & complete the your chosen Comrades Virtual Run distance.
Long Term Goal: To improve fitness, Attain Goal distance/PB, Complete your chosen Virtual Challenge. Keep attending the club Pop-up-Runs
DAY DATE Activity Distance/Time COMMENT
Mon 31-MayCore and Strength Training Hour long session at Clubhouse LEGEND :
Tue 1-JunTime Trial & Club Social B = 4km. I & A = 8 km TIME TRIAL - Refer Legend TERMINOLOGY
Wed 2-JunMidweek Long Run B = 30 Mins, I = 60 Mins A = 90 Mins LSD - EASY W/U Warm Up - Easy Jog
Thu 3-JunHill repeats B = 6 x 200m, I = 6 x 300m, A = 6 x 400mWarm up before the session C/D Cool Down - Easy Jog
Fri 4-JunREST REST LSD Long Slow Distance : 55 - 65% of max HR (Max = 220 (male) or 228 (Female) - age)
Sat 5-JunIrene Pop-Up-Run 5/10/21km Irene Club Series Min Minutes-Time not Distance
Sun 6-JunAlpha Centurion 21 km Champs 5/10/21km Join ACRW at Irene for their challenge Easy As LSD
Mon 7-JunCore and Strength Training Hour long session at Clubhouse Hills Repeats (70-80% of max HR)
Tue 8-JunTime Trial B = 4km. I & A = 8 km TIME TRIAL - Refer Legend Quality session (Sprints) 85-95% of Max HR
Wed 9-JunMidweek Long Run B = 30 Mins, I = 60 Mins A = 90 Mins LSD - EASY Tempo 65-75% effort level
Thu 10-JunHill repeats B = 6 x 200m, I = 6 x 300m, A = 8 x 300mWarm up before the session for Dist/Time - B= Beginner, I = Intermediate, A = Advanced
Fri 11-Jun REST REST For All Enquiries Regarding Training :
Sat 12-JunLSD/ Rest for Comrades runners B = 60 Mins , I = 90 mins, A = 120 Mins training@irenerunner.co.za. Call or WhatsApp me on 082 450 3275
Sun 13-JunComrades Marathon Virtual 5/10/21/45/90 km Comrades 100th Year
Mon 14-JunCore and Strength Training Hour long session at Clubhouse This program is a guideline that can be followed for whatever your goal is for the year. It has the basic elements that are required in a
training program. Contact me if you have a more specific requirement.
Tue 15-JunTime Trial B = 4km. I & A = 8 km TIME TRIAL - Refer Legend At this stage of the year you should have started tapering if you are planning to join in on the Comrades Virtual Run.
If you are planning on completing Comrades, this is not the time to play around with some of the stuff you think will work for you.
Wed 16-JunMidweek Long Run B = 30 Mins, I = 60 Mins A = 90 Mins LSD - EASY Keep to what you know works for you and do not try to catch up on any missed training as this will only leave you with tired legs on
Thu 17-JunHill repeats B = 6 x 200m, I = 6 x 300m, A = 6 x 400mWarm up before the session Comrades Day. The pop-up-run and teh AlPha Centurion runs are great opprortunities for some tostretch their legs if theay are not
doing Comrades. For the Comrades runners, don't miss out on the fun but rather take the shorter distance options. Just remember
Fri 18-JunREST REST that to race at this stage will not do much good for your Comrades run.
Sat 19-JunLSD B = 60 Mins , I = 90 mins, A = 120 Mins We remind you to join us at the Sunday morning long runs at the clubhouse for those members who want to simply have a peaceful
run or those who want to put in time on the legs. The clubhouse is open between 06:00 and 09:00 for your convienience.
Sun 20-JunLSD B = 60 Mins , I = 90 mins, A = 120 Mins LSD - The Clubhouse
Join in at any of the club sessions during the week where you can come and meet your fellow club membersand benifit from training in
Mon 21-JunCore and Strength Training Hour long session at Clubhouse a group. Following the guidelines for Beginner, Intermediate and advanced to improve your fitness.
Note that Park-Runs have started opening up again (limited at this stage). This is a positive step indicating that we are getting closer
Tue 22-JunTime Trial B = 4km. I & A = 8 km TIME TRIAL - Refer Legend to getting back to "normal" running conditions again
Wed 23-JunMidweek Long Run B = 30 Mins, I = 60 Mins A = 90 Mins LSD - EASY If you are looking at your first marathon, Half Marathin or 10km, the focus must be on getting through it and enjoying it. The outcome
will be the baseline to work from for future goals. Learn from it and adjust accordingly - seek advise from trusted sources.
Thu 24-JunHill repeats B = 6 x 200m, I = 6 x 300m, A = 8 x 300mWarm up before the session
Fri 25-JunREST REST Below is a guideline that you should be achieving if you are intending to complete the full Comrades 2021 virtual event is a specific
targeted time.
Sat 26-JunLSD B = 60 Mins , I = 90 mins, A = 120 Mins
Sun 27-JunLSD B = 60 Mins , I = 90 mins, A = 120 Mins LSD - The Clubhouse
Mon 28-JunCore and Strength Training Hour long session at Clubhouse Silver Training Guidelines : - Bill Rowan Guidelines : - Robert Mitshali Guidelines : -
Tue 29-JunTime Trial & Club Social B = 4km. I & A = 8 km TIME TRIAL - Refer Legend 8km - Sub 30:15 Minutes 8km - Sub 35:35 Minutes 8km - Sub 38:00 Minutes
Wed 30-JunMidweek Long Run B = 30 Mins, I = 60 Mins A = 90 Mins LSD - EASY 21.1km - Sub 1h25 Minutes 21.1km - Sub 1h39 Minutes 21.1km - Sub 1h46 Minutes
Thu 1-Jul Hill repeats B = 6 x 200m, I = 6 x 300m, A = 6 x 400mWarm up before the session 42.2km - Sub 3 Hour 42.2km - Sub 3:30 Hour 42.2km - Sub 3:50 Hour
Fri 2-Jul REST REST
Sat 3-Jul LSD B = 60 Mins , I = 90 mins, A = 120 Mins
Sun 4-Jul LSD B = 60 Mins , I = 90 mins, A = 120 Mins LSD - The Clubhouse
Long Slow Distance : 55 - 65% of max HR (Max = 220 (male) or 228 (Female) - age)
This program is a guideline that can be followed for whatever your goal is for the year. It has the basic elements that are required in a
At this stage of the year you should have started tapering if you are planning to join in on the Comrades Virtual Run.
If you are planning on completing Comrades, this is not the time to play around with some of the stuff you think will work for you.
Keep to what you know works for you and do not try to catch up on any missed training as this will only leave you with tired legs on
Comrades Day. The pop-up-run and teh AlPha Centurion runs are great opprortunities for some tostretch their legs if theay are not
doing Comrades. For the Comrades runners, don't miss out on the fun but rather take the shorter distance options. Just remember
We remind you to join us at the Sunday morning long runs at the clubhouse for those members who want to simply have a peaceful
run or those who want to put in time on the legs. The clubhouse is open between 06:00 and 09:00 for your convienience.
Join in at any of the club sessions during the week where you can come and meet your fellow club membersand benifit from training in
a group. Following the guidelines for Beginner, Intermediate and advanced to improve your fitness.
Note that Park-Runs have started opening up again (limited at this stage). This is a positive step indicating that we are getting closer
If you are looking at your first marathon, Half Marathin or 10km, the focus must be on getting through it and enjoying it. The outcome
will be the baseline to work from for future goals. Learn from it and adjust accordingly - seek advise from trusted sources.
Below is a guideline that you should be achieving if you are intending to complete the full Comrades 2021 virtual event is a specific
Bronze Guidelines : -
8km - Sub 45 Minutes
21.1km - Sub 2h05 Minutes
42.2km - Sub 4h25 Hour
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