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TRAINING 16-22 JULY

While you’re enjoying some recovery and ticking over through the cold winter mornings there are a few things you need to start thinking about:

1) You need to start planning your approach to Two Oceans 56k is that is a focus for you next year. The reason you need to start planning now is because you’ll need to, or rather, I suggest you run your qualifying marathon before the end of this year. So if you’re looking at Kaapsehoop you’ll need to begin your build-up beginning of August and if you’re looking at PE or something else early Dec you’ll begin your build-up beginning of September. Of course you might also be looking at an end of year qualifier for Comrades and getting that out of the way.

2) If you’re not looking at a marathon in the remaining months of 2018, then it’s a great time to start getting yourself ready to race a few 10k’s and 21k’s come the start of the running season in August/September. 

A / B Schools - Sean/Bill

Day

Route Name

KMs

Training Details

Mon

Rest


Rest

Tues 05h00

Dowerglen

10

20mins easy, then 20mins of 1min on/1min off, then balance of route easy

Wed 05h00

Dawn

10

Easy at 4:45-5:30p/km

Thu 05h00

Garage2Garage

10

Easy to first garage, then 10k race pace between garages, then easy to club

Fri 05h00

Revolver

9

Easy at 5:00-5:30p/km

Sat 06h00

Morninghill Ext

15

Easy at 4:45-5:30p/km or push Parkrun

 

C School - Craig/Donald

Day

Route Name

KMs

Training Details

Mon

Rest


Rest

Tues 05h00

Essex Fig8

9

Easy at 5:45-6:30p/km

Wed 05h00

Club Hug

9

15mins easy, then 15mins of 1 lamp post on / 2 lamp posts off, then balance of route easy

Thu 05h00

Stairs2Stairs

9

Easy at 5:45-6:30p/km

Fri 05h00

Edenvale Cemetery

9

Easy at 5:45-6:30p/km

Sat 06h00

Morninghill Ext

15

Easy at 6:00-7:00p/km or push Parkrun


D School – Mike

Day

Route Name

KMs

Training Details

Mon

 Rest


Rest

Tues 05h00

Cub  Hug

9

Easy at 6:30-7:30p/km, cut short for 7k

Wed 05h00

Bedford Square

8

Easy at 6:30-7:30p/km, then at the end do 4 x 120m pick ups with jog back between
Pick ups are gradual increases in pace over the given distance with each pick up slighly faster than the previous

Thu 05h00

Saheti

7

Easy at 6:30-7:30p/km, cut short for 7

Fri 05h00

Gym


Leg & Core strength

Sat 06h00

Morninghill Ext

15

Easy at 6:30-7:30p/km


 
 
 
 
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URGENT - TROPHY RETURNS
Please hand your BCC trophies to any committee member - we need to start preparing them for BCC Awards 2018!
 
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Bedfordview Hoodies FREE delivery

All sizes are in stock and they can be collected from In-Detail in The Kloof Mall - 19 Kloof Road, Bedfordview. Open 8am to 5pm. You can try on for size and pay COD. Keep warm in BCC Blue this winter. Order for family members too!

NOW WITH FREE DELIVERY - Since we are all busy during the day - we can deliver in and around Bedfordview at no charge. Pay cash to the driver or pay online and just give us the delivery address.  

 
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PERFORMANCE SQUAD SUPPORT

Lids

The BCC performance squad has had some outstanding results in local races. 

Some of the performance guys are experiencing a raised and positive profiles in their communities, creating training groups consisting of young aspirant runners.

Due to our limited budget we cannot provide the level of assistance required but would like to continue to make a difference therefore donations of retired/unused running kit are requested from you?

The intention would be to provide packs of shoes etc. to the performance guys who can then hand them out to their fellow training partners in their local communities, thereby increasing the perception of their status as positive role models in their communities.

Two boxes (one with a blue lid = male kit and one with a pick lid = female kit) will be placed under the notice board at the top of the stairs where the morning runs start.

Please could you place your unused running kit in the appropriate boxes before the morning runs.

A committee member will then collect and take to the clubhouse, from where they will be distributed, based on needs and requirements.

 
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