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Tuesday, May 13, 2025
Rand Athletic Club
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Run 1 – The Wilds
Run 2 – Bryanston
Run 3 – Mellville
Run 4 – Linden
Run 5 – Sandton
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Our Races
Rand Athletics 50th Tough One 32 Km
Rand Athletics 10 Km
Coaching
From beginner to 10 kilometre race
A 16 week programme for your first 10 kilometre run
A six month programme for your first ten kilometre race
A seven month programme for your first fastest ten kilometre race
Starting out – Some basic principles and a word of caution
How does an ordinary person do an extraordinary thing?
Some reasons to run – quiet confidence
From half marathon to marathon
A six month programme for your first half marathon
A 16-week training programme for your first marathon
Beyond the marathon onward to Comrades
Comrades training – November and December
Comrades training – September and October
Comrades training – July and August
The structure of the plan
How to start training for Comrades
Comrades training – commitment is the key
Injury management and specialised training
Preventing Running Injuries
The Runner’s Body
Buying your running shoes
Goal setting
Running injuries – The basics
It is our thinking that makes us
Some further notes on mental approach
Running with a Coach
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Run 3 – Mellville
Run 3 – Mellville
Melville Run – Hang with the hippies.
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