AS members of the Elite Under Armour Run Crew ins South Africa , Sibusiso Madikizela and Nobukhosi Tshuma give their take on training during the Covid-19 pandemic and how to adjust your training schedule, by skipping the gym and bringing it back down to basics. ’Lace up and hit the roads, it’s about going back to basics. Nobukhosi Tshuma Q: Training program during these times?“In the first month of my training I’ll be doing base training sessions which will include easier runs at a lower intensity. We’ll look at doing 150kms a week. During the second month I’m going to start introducing faster speed sessions, to improve my times and be race ready.” Q: How do these motivate themselves during these times with no races?“It’s easy to feel demotivated to hit the roads during this time, especially since most races have been cancelled, however, staying fit during Coronavirus is very important to me. Athletics South Africa has cancelled all events in the next month which will be almost two months to the next running event. At this stage, many of whom I train with bring along disinfectant sprays and we ensure we hit the roads, while not getting into contact with other people. HER SUGGESTED TRAINING PROGRAMME FOR THOSE WANTING TO KEEP FIT DURING THIS TIME:MONDAY•Morning 15km easy run (4.45min per km) •Evening 10km (last 3km hard pace) (3.40min per km) TUESDAY • Morning 20km easy run (4.45min per km) • Evening 12km easy run (4.45min per km)WEDNESDAY• Morning 12km easy run (4.45min per km) • Evening 12km with last 3km hard pace (3.40min per km) THURSDAY• Morning 20km hard tempo run (3.45min per km) • Evening hill sprints 200m ×10FRIDAY• Evening easy run 9km (4.45min per km)SATURDAY REST DAY SUNDAY• Long run between 30km to 40km (dependent on your body) (40km: 3hr20mins) (30km: 2hr10mins) Sibusiso MadikizelaQ: Training program during these times?“There are changes in the training programme, with less intensity then usual but keeping fit is the main motivation so when race day does come you are ready to go.”Q: How do these athletes motivate themselves during these times with no races?“As an athlete we are used to training for months without racing, so it isn’t as hard as it seems, the difference is we don’t have a timeline as to when the next race will be, which is challenging. We must put our health first and then train, so that when competitions do happen, we are ready to go. I advise everyone who is looking for a way to keep healthy to lace up ad hit the road during this time.” —Supplied.