Cape Town Marathon training programme

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

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