Central Athletics 11 week marathon training programme for the Cape Town Marathon

Central Athletics 11 week marathon training programme for the Cape Town Marathon on Sunday 18 September 2016

Cape Town Marathon start pic

Cape Town Marathon City Hall

The distances in this marathon training program are the minimum requirement to complete a marathon in less than 5 hours.

Remember this is merely a guide. If you are capable of doing slightly more each day please do, but don’t increase your weekly mileage by more than 10 percent of the training.

Easy – means that you are able to talk normally while running. You should not have any long gaps between words. Long slow distance (LSD) means exactly what it says, very slow. A casual jog would best describe this run.

Your week starts with Day 1 on a Monday ends off with Day 7 on a Sunday. This program is just a simple guide to prepare you for your first marathon. We know all of us are blessed with different running abilities.
You therefore have to adapt it according to your schedule. I have also adapted it to the races on the WPA road running calendar. You can use the races as part of your preparation or arrange runs in groups or you can do it on your own.

The idea is to train your body to run more efficiently.

So, at least twice (Tuesdays (hilly run, or hill repeats) and Thursdays (track, fartlek or tempo runs) a week you need to put in two quality sessions ( preferably hills and speed work) where you get out of your comfort zone. ie. Run faster than your comfortable pace.

This will improve your strength and speed whereas the LSD will build your stamina and endurance.

You know your own ability and fitness level. So the key is always to listen to your body! Take it easy in the beginning; warm up properly stretch and try not to do too much too soon otherwise you will get injured.

Remember the reason why we run is for enjoyment!

Good luck!

Adnaan Mohamed

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Cape Town Marathon training programme
Week 1
Day 1: Rest –
Day 2: 7 km easy
Day 3: 10 km @ 6:30 min/km
Day 4: 7 km easy
Day 5: Rest
Day 6: 9 July Knysna Forest Marathon 21km (optional)
Day 7: 10 km Easy

Week 2
Day 1: Rest
Day 2: 8 km easy
Day 3: 12 km @ 6:25 min/km
Day 4: 9 km
Day 5: Rest
Day 6: 16 July – 5km Park Run
Day 7 17 July – 15km LSD trail run with the club along the Constantia Green Belt

Week 3
Day 1: Rest
Day 2: 8 km (hill repeats)
Day 3: 12 km long slow distance
Day 4: 5 km (speed, track, fartlek, tempo)
Day 5: Rest
Day 6: Saturday 23 July – Fairbridge Mall 15km
Day 7: Rest or optional Cross Country League 7

Week 4
Day 1: 10 August – 10km Edgemead Women’s Day Challenge 10 km Central Park Stephan Roux 082-4330230 (cell)
Day 2: 8 km (hilly run or hill repeats)
Day 3: 12 km easy10 km at 6:20 min/km
Day 4: 6 km (speed, track, fartlek, tempo)
Day 5: Rest
Day 6: Saturday 30 July WPA Cross Country Championship League 8 (optional)
Day 7: Sunday 31 July – Pinelands 10km

Week 5
Day 1: Rest
Day 2: 8 km (hilly run or hill repeats)
Day 3: 10 km very easy
Day 4: 5 km (speed, track, fartlek, tempo)
Day 5: Rest
Day 6: Saturday 22 August – Brackenfell Pick ‘n Pay 21.1km end 10km
Day 7: 8 km very easy recovery

Week 6
Day 1: Rest
Day 2: Tuesday 9 August – National Women’s day – Edgemead Womens day Challenge 10km
Day 3: 8 km easy
Day 4: 8 km in app 48min.
Day 5: 5 km easy (speed, track, fartlek, tempo)
Day 6: 5km Park Run
Day 7: Sunday 14 August – John Korasie 30km- Simons Town Naval Base

Week 7
Day 1: Rest
Day 2: 8 km (hilly run, hill repeats)
Day 3: 12 km at 6:00 min/km.
Day 4: 5 km easy (speed, track, fartlek, tempo)
Day 5: Rest
Day 6: Saturday 20 August – Atlantis 21km
Day 7: Sunday 21 August – 8 km easy trail run from Newlands Forestry station.

Week 8
Day 1: Rest
Day 2: 8 km easy
Day 3: 10km easy
Day 4: 8 km easy
Day 5: Rest
Day 6: Saturday 28 August – Saldanha 21km, 10km
Day 7: Sunday 29 August – Khayelitsha 10km

Week 9
Day 1: Rest
Day 2: 8 km easy
Day 3: 5 km easy
Day 4: 8 km easy
Day 5: Rest
Day 6: 3 September – Medihelp Tekkie Challenge 10km
Day 7: 4 September – ARD Three Vlei 10km

Week 10
Day 1: Rest
Day 2: 6 km easy
Day 3: 5 km easy
Day 4: 6 km easy
Day 5: Rest
Day 6: 3 September – 5km Park Run
Day 7: 11 September – Satori Camel Run 16 km

Week 11
Day 1: Rest
Day 2: 6 km easy
Day 3: 5 km easy
Day 4: 4 km easy
Day 5: Rest
Day 6: 17 September – Rest – Cape Town Marathon Peace Trail run (Don’t do this if you are doing the CT Marathon
Day 7: RACE DAY – 18 September – Cape Town Marathon 42km and 10km

Central Comrades finishers 2016

Congratulations to the 2016 Central Athletics Comrades finishers.

Joffe and Yusri

Ganief and Ashraf Comrades Finish 2016

Reyaanah finishing Comrades

We had 34 starters and 33 finishers. Well done!

21769 Youssef Kanouni South Africa RSA Central Athletic Club Comrades 89,13 km M40 8:26:11 1488 509

22730 Refai Ryklief South Africa RSA Central Athletic Club Comrades 89,13 km M40 9:10:41 2842 1068
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34419 Soliegh Gabriel South Africa RSA Central Athletic Club Comrades 89,13 km MOPEN 9:48:38 4009 2016

42714 Sulaiman Jakoet South Africa RSA Central Athletic Club Comrades 89,13 km MOPEN 9:52:44 4224 2103

29269 Salie Adams South Africa RSA Central Athletic Club Comrades 89,13 km M40 10:14:44 5038 1971

57044 Ebrahima Darius South Africa RSA Central Athletic Club Comrades 89,13 km M50 10:20:13 5273 635

17860 Tasneem Salie South Africa RSA Central Athletic Club Comrades 89,13 km FOPEN 10:23:54 856 423

37113 Yaseen Rhode South Africa RSA Central Athletic Club Comrades 89,13 km MOPEN 10:27:47 5656 2633

29293 Yusri Williams South Africa RSA Central Athletic Club Comrades 89,13 km MOPEN 10:27:47 5657 2634

10934 Mujhahid Dickson South Africa RSA Central Athletic Club Comrades 89,13 km MOPEN 10:37:36 6121 2819

49483 Adnaan Mohamed South Africa RSA Central Athletic Club Comrades 89,13 km M40 10:42:57 6366 2462

30055 Mogamat Rashaad Baboo South Africa RSA Central Athletic Club Comrades 89,13 km M40 10:44:34 6468 2497

31714 Shehaam Fakier South Africa RSA Central Athletic Club Comrades 89,13 km FOPEN 10:45:07 1197 570

24723 Zulpha Nabee South Africa RSA Central Athletic Club Comrades 89,13 km FOPEN 10:52:40 1397 658

21963 Mohamed Rafiq Isaacs South Africa RSA Central Athletic Club Comrades 89,13 km M50 10:52:41 7199 1019

33577 Redewaan Williams South Africa RSA Central Athletic Club Comrades 89,13 km M40 10:54:14 7270 2792

21534 Sediqa Khatieb South Africa RSA Central Athletic Club Comrades 89,13 km FOPEN 10:57:52 1513 705

25328 Charles Syster South Africa RSA Central Athletic Club Comrades 89,13 km M40 10:58:11 7667 2939

34364 Thabiet Jardien South Africa RSA Central Athletic Club Comrades 89,13 km MOPEN 10:58:21 7680 3466

55997 Ruwaydah Samodien South Africa RSA Central Athletic Club Comrades 89,13 km F50 11:14:31 1742 213

37458 Abdul-Aleem Gamza South Africa RSA Central Athletic Club Comrades 89,13 km M40 11:21:59 8492 3254

34097 Mogamat Fagrie Creighton South Africa RSA Central Athletic Club Comrades 89,13 km MOPEN 11:22:00 8493 3728

31990 Ganief Elloker South Africa RSA Central Athletic Club Comrades 89,13 km M50 11:26:21 8760 1377

34040 Ashraf Mallick South Africa RSA Central Athletic Club Comrades 89,13 km MOPEN 11:26:22 8761 3824

35415 Quaniet Jakoet South Africa RSA Central Athletic Club Comrades 89,13 km MOPEN 11:28:16

55256 Moegamat-Rifaed Sambo South Africa RSA Central Athletic Club Comrades 89,13 km M40 11:38:55 9468 3627

34996 Soraya Salie South Africa RSA Central Athletic Club Comrades 89,13 km F40 11:51:01 2670 1075

31587 Anwar Ismail South Africa RSA Central Athletic Club Comrades 89,13 km MOPEN 11:51:01 10515 4486

27728 Reyanah Manuel South Africa RSA Central Athletic Club Comrades 89,13 km FOPEN 11:53:03 2788 1281

11215 Waheed Abrahams South Africa RSA Central Athletic Club Comrades 89,13 km M40 11:55:02 11037 4208

34424 Naashief Jattiem South Africa RSA Central Athletic Club Comrades 89,13 km MOPEN 11:57:57 11348 4809

55994 Soraya Elloker South Africa RSA Central Athletic Club Comrades 89,13 km F50 12:00:20