Please find a sub 60 minutes 10 km training plan here: CENTRAL ATHLETICS Sub60 Training Plan, which will be supervised by Yusri Williams. The programme is designed for those interested in running sub 60 minutes at the Ommiedraai 10km race in a months’ time.
Monday 5 October – Rest and Recovery
Tuesday 6 October – Starting PROMPTLY at 6:30pm at Newlands Cricket Stadium. Beginners, Intermediate and Advanced.
Wednesday 7 October – (Optional – Gym strengthening and conditioning)
Bakgat 10km Race , Start 18:15
Where – Zone Fitness Bellville, c/o Oos and Belrail Streets Bellville
Enter from 5pm on the day – Licensed R40 / Unlicensed R60
Thursday 8 October – Starting PROMPTLY at 6:30pm at Newlands Cricket Stadium. Beginners, Intermediate and Advanced.
Friday 9 October – Rest and Recovery (Optional – Gym strengthening and conditioning)
Saturday 10 October
Option for Beginners – 5km Park Run at Rondebosch Common and Green Point Park (8am) Please visit the website http://www.parkrun.co.za to register and for more info.
Sunday 11 October
Outsurance Gun Run 21km, 10km, 5km
Start & Finish
Beach Road, Mouille Point
The half marathon and 10km races will start on Beach Road on the corner of Rothesay Place while the 5km race will start 500m further down Beach Road in the direction of the Waterfront.
The 21.1km race kicks off at 6:30am. (This year sees some exciting changes to the 21.1km race)
The 10km race kicks off at 7:15am.
The 5km race kicks off at 8:30am.