Please find a sub 60 minutes 10 km training plan here: CENTRAL ATHLETICS Sub60 Training Plan, which will be supervised by Yusri Williams.(082 304 1460) The programme is designed for those interested in running sub 60 minutes at the upcoming Ommiedraai 10km race.
Monday 12 October – Rest and Recovery
Tuesday 13 October – Starting PROMPTLY at 6:30pm at Newlands Cricket Stadium. Beginners, Intermediate and Advanced.
Wednesday 14 October – (Optional – Gym strengthening and conditioning)
Silverqueen 10km & 5km Race , Start 18:15
Enter from 16:30 pm on the day
10km Licensed R40 / Unlicensed R60
5km – R15
Thursday 15 October – Starting PROMPTLY at 6:30pm at Newlands Cricket Stadium. Beginners, Intermediate and Advanced.
Friday 16 October – Rest and Recovery (Optional – Gym strengthening and conditioning)
Saturday 17 October
Option for Beginners – 5km Park Run at Rondebosch Common and Green Point Park (8am) Please visit the website http://www.parkrun.co.za to register and for more info.
Sunday 18 October
GrapeRun 21.1km & 14km Race & 5km Family Fun run
Online entries are closed, limited entries on the day