Wayne’s World: These training results could shock you

I HAVE started a running programme to help people produce faster times or personal bests for distances from 5km to a full marathon.

Before we start I need to express how important it is going to be to focus on correct stretching, warm-ups and the cooling down process.

Stretching is vital at this point in the year because we need to lengthen our muscles so they become supple which in turn will help with speed. Warming up and cooling off is obvious, we don’t need injuries!

In the modern era we have become worried about under or over training, so let’s put one thing straight right now, we can scratch the over training bit out!

South Coast Striders used to have a core of runners who used to run the Comrades and they all achieved a finishing time of under seven hours!

They did this by pushing their bodies to the limit. Training often took them past the 2500km mark from January through to May. I don’t know of any current Striders doing even half that distance.

Luckily, things have changed and training methods have advanced and that’s good news for the guys who have time constraints.

Everyone who follows this programme will definitely benefit from it and the results might even shock you.

The idea behind the programme is to motivate yourself and others by training together.

It does not matter whether you are Michael Mzobe or Michelle Wridgway (fast or slow), try attending as many training events as possible.

Mondays will be used for interval speed training. Interval training is basically a solid warm-up, then, using street poles as a guide we can increase pace and use the next pole to recover. This has been a proven method to increase your speed.

Tuesdays are for strength training which is using a steady hill to build stamina. This is done by running at 80 percent pace up a gentle hill for at least 30 seconds at a time and using the return to the bottom of the hill as recovery.

Wednesdays will be used for measuring your fitness levels by running time trials.

Thursday is a quality run similar to interval training but longer and a little slower. These are often lots of fun.

Friday is a rest day and is compulsory as your body needs a recovery period.

Saturday is a flex day and it’s a style of running that uses recovery methods and in turn helps with speed. Most of this training is done on a gentle downhill.

Sundays will be used as larger group runs and longer distances. It is often a race day.

Join us on Wednesdays for club night for more information. Time trials are every Wednesday from 5.30pm and consist of 5km or 10km distances.

The walkers had their 21km club championships this past Sunday.

Their times are as follows: Hannes Streuderst 2 hours 39 minutes; Moira King 2:41; Ian Millar 2:49; Ronel Viljoen 3:05; Margaret Duffield 3:22; Shelagh Schwegman 3:22.

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