Taper week 1...

Mon... rest
Tues... 5:30pm  some speedwork
Wed...  5:30pm some more speedwork
Thurs... paddle dice hard
Fri... Rest
Sat... you guessed it, speed!
Sun...  Inanda to Durban


Run about 4 times this week, 2 short hard runs and 2 easy runs.
The coach is crocked and is off his feet!

23-29 Jan last hard week

Mon... thousands as usual
Tues... track
Wed morning... 2000's
Wed afternoon.... long run
Fri.. Regents
Sat... Dash n Crash
Sun... Campbell's to Dusi Bridge

16-22 Jan... 2 weeks of hard work to start

Mon...  5X 1000m, 4X Psycho 1000's @5:30

Tues... Track

Wed... 2000's @5:30

Thurs... Dice

Fri...     Regents

Weekend... Drak

2 weeks of really hard training coming up.

Thanks to CC & A Insurance brokers who have helped Trent and I out with our Dusi boat.

9-16 Jan- only 5 more weeks!

Mon... 4X1000's and 4X Psycho 1000's @5:15pm
Tues... Track @5:30
Wed... 2000's @5:30
Thurs... Dice
Fri... rest/ Regents
Sat... Long session @Lugs with some golf course runs
Sun...Midmar race

If you have been training hard the previous 2 weeks, take this week a bit easier.
That means cutting a run or two and taking wednesday's session a bit easier than usual.
Try and take a full rest day... friday is probably best.
if you have left it a bit late and are still building up your training time, just keepgoing and carry on building. You only have 3 more weeks of full training to go.

New Year week... 6 weeks to go

Mon... 1000's and Psycho 1000's @5:30
Tues... Track @5:30
Wed... 2000's @5:30
Thurs... Dice
Fri... Regents
Sat... Long session start @ 6am (tide...)
Sun... either do Ibis to Diptank (and pray for water) or do a long session


get your takkies on and do some running