‘Witness’ Marathon training guide

2014-11-18 00:00

BEGINNING today, the Old Mutual Virtual Coach will guide you in your training to achieve your goal at The Witness Pietermaritzburg City Marathon. Whether you are a novice attempting your first marathon, a Comrades or Two Oceans Marathon qualifier, or it’s your first half marathon, you will find help and encouragement. The daily published programmes will be directed at runners wishing to achieve a sub five-hour standard marathon qualifying time for the Comrades and a novice sub six-hour marathon. For those wishing to run the half marathon, we will guide you through to a sub three-and-a-half-hour time.

Entries to the events can be made on line via the race website at www.pmb42.co.za. Take the first step.

The full Old Mutual Virtual Coach (@omvirtualcoach) training programme and training tips can be found at the Old Mutual DoGreatThings website. You can access this website by following the Old Mutual link from www.pmb42.co.za


Five-hour marathon

Two sets of five laps of 30

Second session with 90 second recovery.

Treadmill option: warm up then 20 x 35 seconds on belt, 25 seconds off belt.

Novice marathon

Record 3 km race pace, plus 1 km/hour and 1% incline. 15-20 minutes alternating three minute running at easy pace, with two minute walking just to loosen the legs.

Novice half marathon

Easy 30 minutes on the grass.

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