Winter Fitness Special

Stretching for runners

Hill training.Nick Bester

The Anatomy of Running

10km

Training program for first time runners-5km.By Nick Bester
Training program for 60 minute 10km by Nick Bester.
Training program for a sub 40 minute 10km.

21km

Basic Training program for a fast 21km by Zet Sinqe
Training program for sub 2h30 on 21,1km by Nick Bester

Marathon

14 Week marathon training programme for a sub 02h12 by Pio Mpolokeng.

Yasso 800s an invention of runner's world

Training program for sub 5h00 on 42,2km by Nick Bester

Basic Marathon program-By Bruce Fordyce

Soweto Marathon

Training programme of Farwa Mentoor for the 2002 Soweto Marathon which she completed in 2h50 min.
Programme for Kabelo for a 3hour 55 minute Soweto marathon 2008.

Two Oceans

8 Week training programme for a 04h15 Two Oceans by Nick Bester
Two Oceans - recommendations on how to run your best race.

Comrades

Interesting reading for Comrades!!!

Comrades 2003 programme followed by Adinda Kruger who finished in a time of 8:03:45

Comrades program for Kabelo for a sub 10 hour race -by Nick Bester

Comrades program for a triathlete(IRONMAN etc) who wants to run sub 8h00

Comrades program for serious athletes-sub 6h00 -by Nick Bester