Your pre Comrades training starts now… if you are a novice or Comrades veteran, I can help you cross that finish line. I have the plan and race strategy to suit your Comrades journey. Here’s what you get: Weekly training programme on Training Peaks tailored to your current fitness. Updated fitness and race data. Group…
Make the decision to run Comrades/Two Oceans (commit to the goal) Enter the race (cement the goal) Plan your Comrades/Two Oceans training strategy (work towards the goal) What times do I need to run, to reach or exceed the goal. Break the goal down into manageable bite sizes ie:set short term milestones. Stay focused on…
Yes, your 42.2km qualifying race time boils down to the speed you can race a 5km TT and subsequently this time equates into your half and full marathon times. In late June and July, most ultra distance runners would be resting on their couches, legs up, watching the Tour De France, IPL and…
Circuit training is an overall body workout with a combination of aerobic fitness and resistance exercises. A circuit has exercise stations which are short and intense. The stations can require weights, resistance bands or your own body weight. The session can last 30-45min. The purpose of circuits is to enhance strength, stamina and suppleness/agility…
There are many ways to gain strength and explosive power. With these exercise’s, you want to exert maximum force in short intervals to increase agility, power and explosiveness. These 5 drills will increase strength – approx 5-10 minutes is sufficient. Jump Squats (bend knees on landing) Butt kicks Ice Skaters Tuck Jumps High knees, very…
10 Km Race Tactics Racing is about getting from the start to the finish in the quickest possible time with the least amount of energy left in the tank. This means you’ve gone as hard as possible, leaving all your energy spent out on the road. I have put a few tips together to help…
This is an advanced hamstring workout video. If the main, super set, is too challenging, start by doing less repeats and increase the repeats the stronger you get. If I go too quickly, don’t try stay with me but do as many as you can in the same time. Once you have mastered this video,…
This is an advanced 12 minute Glute workout with Michelle Coach Mee. Recommended equipment, band and small ball. When we sit for long periods of time, our glute’s get lazy and essentially “check out”. These exercises get the glute’s going. Warmup 10 x Open arms on each side (Hand weights optional) 10 x Standard…
Has your fitness and running times stalled? You’ve probably been sucked into the vortex of black hole running. It’s the twilight zone, a pace that’s not overly strenuous but still hard enough to feel good after the workout. It is a pace that is too slow for positive gains but too fast for a…
Your body needs rest to run faster! WHY? Hard repetitive training creates microscopic tears in your muscle fibers. If you do not rest or do easy recovery runs, you do not allow these tears to repair. Your brain has time to chill out and recharge on a rest day. Generally, 1 rest day and 2…
