TRAIN­ING TIP

The Witness - Wheels - - RACING -

42 km: Novice: Warm up. Run 45 sec­ond faster then 100 me­tre walk re­cov­ery, then re­peat an­other three 45 sec­onds ef­fort with 100 m walk re­cov­ery. Cool down. 5 hours: Warm up. Run 150 me­tres at 3 km pace with 50 me­tre walk re­cov­ery, then re­peat an­other three 150 me­tre ef­forts with 50 m walk re­cov­ery. Cool down. 4 hours: Warm up. Run 150 me­tres at 3 km pace with 50 me­tre walk re­cov­ery, then re­peat an­other five 150 me­tre ef­forts with 50 m walk re­cov­ery. Cool down. 3 hours: Warm up. Run 150 me­tres at 3 km pace with 50 me­tre walk re­cov­ery, then re­peat an­other five 150 me­tre ef­forts with 50 m walk re­cov­ery. Cool down.

Novice: Run 30 min­utes at an easy pace. 2 hrs im­prov­ing to 1 hr 40 mins: Run 35 min­utes at easy pace. Af­ter 20 min­utes in­crease to a fast pace for 30 sec­onds then slow to an easy pace for 3 min­utes. Re­peat this two more time. Then com­plete the re­main­der at an easy pace. 1 hr 40 mins im­prov­ing to sub 90 mins: Warm up. Run 150 m at 5 km pace, walk 50 m. Re­peat this five more times. Then cool down.

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