Cape Town 12 Training Programmes 2016
The most important requirement of a training programme is that it must contain variety.
Each session has a very specific focus. The programme has also been designed to
allow for sessions to be conducted at the correct training paces to suit your needs, so
make sure you are accurate – Do not run faster than you are supposed to and think
that its better...it’s not! The variety makes training a lot more interesting for the athlete,
and increases the chance that you won’t bail on training half way through due to
boredom.
General info:
The Easy Run: Run slowly! The purpose of this session is to develop aerobic capacity. If
you run too hard, you will trigger the use of your anaerobic energy systems and defeat
the purpose of the session. Do not make the mistake of thinking that the easy runs are
not important. A 12km race is 90% dependant on your aerobic engine...the one
responsible for running in an easy and controlled state. Do not forget to train it.
The Long Run: The purpose here is, again, to develop the aerobic system, but the long
run trains the body to resist fatigue as the race enters the final few kilometres. This run
should feel easy with reference to heart rate.
The Time Trial (TT): Doing a time trial and recording you time/pace allows you to turn a
generalised programme into a personalised one specific to your ability. Simply run
5kms over a flat terrain as fast as you can and record your time. Divide your total time
by 5 to determine you pace per kilometre. You will use this pace as a baseline for your
pace guides.
The beginners will complete their first TT in week 4 of the programme, so sessions will
only pay reference to their 5km pace after that point. Intermediate and Advanced
athletes should have completed a recent 5km race/TT leading into the programme.
TT scheduled every 4 weeks so that as you improve, and update you 5km TT time, you
training speeds will change accordingly for a new 5km.
If you did a 5k TT in 25:45, then 25:45/5 = Pace of 5:09min/km
Therefore if the session reads 2km @5k TT + 20-30s, that means that you should be
running for 2kms at (5:09 + 20-30s = 5:29-5:39min/km). If you do not have a watch that
gives you a pace reading, this should give you a good idea of the intensity based on
the effort of your 5k.
Runs at slightly slower than 5k TT pace: These are speed endurance runs designed to
teach your body to endure running at a hard(ish) pace for a prolonged period. This
will also be a realistic target pace for you to aim for on race day.
Runs at slightly faster than 5k TT pace: These reps are relatively short in comparison to
the speed endurance reps and are designed to improve running speed. By forcing
the body to run slightly faster than you currently can, even if only for short periods,
encourages neuromuscular and cardiovascular adaptations, which result in the
body’s ability to run at a faster pace.
Hill Sessions: These sessions are designed to develop strength. Find a hill that is safe and
between 3-5% gradient. Hills that are too steep have a negative impact on running
form. Do not try power up the hill and then either end up dropping of your pace or
being unable to complete the session. The intensity of the hill repeats is not based on
pace, but is rather referenced to an equivalent intensity when compared to you 5k TT
pace.
Terminology:
DWU: Dynamic Warm Up – Every session, with exception to the easy runs, should begin
with some easy running, followed by a DWU as follows:
2 x (20m high knees, 20m jog)
2 x (20m butt kicks, 20m jog)
2 x (20m explosive skips, 20m jog)
2 x (20m @90% effort, 20m jog)
2 x (40m @90%, 40m jog)
Pickups: Start off at a really easy pace and gradually increase your pace so that you
are running hard when you reach the final 20m of the prescribed distance.
Beginner 12km
This programme is designed for the beginner runner that is already able to run 5km. For
the off-the-couch beginner, it is best to do a few weeks of short easy running until you
are able to run 5km. The programme requires the athlete to run 4 times per week, with
each session lasting between 20-120 minutes.
Intermediate 12km
This programme is designed for an athlete who has completed the 12km race distance
on numerous occasions before, and is looking to improve their PB. The programme
requires you to run up to 5 times per week, with sessions lasting between 30-120
minutes.
Advanced 12km
This programme is designed for the experienced/competitive runner who is used to
the demands of a rigorous training programme, and is not new to speed-work sessions.
The programme requires the athlete to run up to 6 times per week, with each session
lasting between 30-120 minutes.