Race, Training

Programme for the week ending Sunday 9 October 2016

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Monday 3 October: Rest – Optional Gym, Spinning, Strengthening and Conditioning.

Tuesday 4 October: 8 km hilly run from Newlands Cricket Stadium at 18:30 – Beginners, Intermediate and Advanced.

Optional 04:30 Morning Run: Rose Garden Hill Repeats – starting from the parking area below the M3 – UCT Middle Campus +- 8km

Wednesday 5 October: Bakgat 10 km organised by the Bellville Athletic Club at Zone Fitness, behind Sanlam Building in Bellville – starting at 18:15 Contact Mike Strohman on 082 491 2854 or tparty@telkomsa.net for more info.

Thursday 6 October: 8km Tempo Run from Newlands Cricket Stadium at 18:30 – Beginners, Intermediate and Advanced
Optional 04:30 Morning Run from Sniper Security Parking Area: Speed work – tempo/fartlek run +-8km

Friday 7 October: Rest – Optional Gym, Spinning, Strengthening and Conditioning.

Saturday 8 October: Option 1: Distance 5km – Rondebosch Common Parkrun takes place every Saturday at 8:00am – Other Parkruns nearby Constantia Greenbelt, Century City, Greenpoint, Bellville, Big Bay, Fish Hoek, Durbanville.

Option 2 – Paarlberg Mountain Half Marathon & 10km Run – Start Time for 21.1km at 07:00 and 10km at 07:10. Start Venue – Coutrai Primary School in Paarl. Contact Brendan du Plessis at bduplessisathletics@gmail.com or cell: 076 187 7260

Option 3 SA 50km Race Walk Championships-
Youngsfield Military Base, Wetton 06:00 WPA Contact Pieter Vorster on 084 922 9002 or pieter_vorster@yahoo.com

Sunday 9 October: Superspar Hout Bay Harriers Chappies Challenge 21km & 10km. Starting times: 21.1km: 6:30am; 10km (including 10km Junior): 7:00am. Pre-entries, available on Entrytime, close 5 October 2016. You can also enter at Sportsmans Warehouse Rondebosch on the 7th of October between 12:00 – 18:00 and the 8th of October between 09:00 – 14:00.

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