Training, Two Oceans

Central Athletic Programme for the week ending Sunday 14 January 2018

Central Athletics Coaching Team 2018

Head Coach: Gesant Ryklief

Group leaders:

      From Newlands Cricket Stadium:

  1. Nizaam Isaacs, Saiedien Milward and Zulfah Achmat – 7:00 to 08:00
  2. Anwar Luckan and  Faldie Raciet – 6:00 min to 06:30 minutes per km
  3. Weshaam Keraan, Shamiel Davids, Shafiq Sydow – 05:00 to 05:30
  4. Youssef Kanouni, Seraj Toefy – 04:30 to 05:00
  5. Ebrahiema Darius, Mujhahid Dickson, Refai Ryklief ( sub 03:30 and sub 4 hours training)
  6. Morning group 1 – starting at 08:30 – Shamielah Adams and Nizaam Isaacs (07:30  mins per km)
  7. Morning Group 2 – starting at 04:30 at Sniper Security in Kromboom Road Rondebosch – Shahied Hendricks, Wafeeq Williams  (pace 06:00 mins per km)
  8.  From False Bay Nature Reserve –Beginners Group – Shanaaz Petersen on Cell: 0722852609; Intermediate: Razaan Kamaldien: 0826748480; Advanced: Roli Murovhi: 0781343025
  9. From Mandela Park Stadium, Khayelitsha – Maxwell Godloza cell: 0604575145 – Runners of all abilities are welcome.

Programme for the week ending 14 January 2018

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Monday 8 January: Rest – Optional gym, strengthening and conditioning.

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Tuesday 9 January: Option 1: Training at Newlands Forestry Station – Starting at 06:30, 2km warm-up 5 X 800m loops in Newlands Forest, 2km cool down (KEB). (Runners of all abilities will be catered for.)
(Pace Group: to 8 mins per km – Nizaam Isaacs, Saiedien Milward and Zulfah Sulaiman
Pace Group: 06:00 min to 06:30 mins per km – Anwar Luckan and Faldie Raciet
Pace Group: 05:00 to 05:30 minutes per km – Weshaam Keraan, Shameel Davids, Shafiq Sydow
Pace Group: 04:30 to 05:00 minutes per km – Yousseff Kanouni, Seraj Toefy
Option 2: False Bay Nature Reserve -parking at the entrance starting at 18:15Beginners Group – Contact Shanaaz Petersen on Cell: 0722852609; Intermediate: Razaan Kamaldien: 0826748480; Advanced: Roli Murovhi: 0781343025
Option 3: Mandela Park Stadium, Khayelitsha at 17: 30 with coach Maxwell Godloza cell: 0604575145 – Runners of all abilities are welcome.

hohenort 2018
Wednesday 10 January: Optional gym, strengthening and conditioning
Optional: Mandela Park Stadium, Khayelitsha at 17: 30 with coach Maxwell Godloza cell: 0604575145 – Runners of all abilities are welcome.

Tauriq and Nafeesah Nolly
Thursday 11 January: Option 1: Training at Newlands Forestry Station – Starting at 06:30, 8km tempo run.
Pace Group: to 8 mins per km – Nizaam Isaacs, Saiedien Milward and Zulfah Sulaiman
Pace Group: 06:00 min to 06:30 minutes per km – Anwar Luckan and Faldie Raciet
Pace Group: 05:00 to 05:30 minutes per km – Weshaam Keraan, Shameel Davids, Shafiq Sydow
Pace Group: 04:00 to 04:30 minutes per km – Youssef Kanouni, Seraj Toefy
Option 2: False Bay Nature Reserve -parking at the entrance starting at 18:15 – Beginners Group – Contact Shanaaz Petersen on Cell: 0722852609; Intermediate: Razaan Kamaldien: 0826748480; Advanced: Roli Murovhi: 0781343025
Option 3: Mandela Park Stadium, Khayelitsha at 17: 30 with coach Maxwell Godloza cell: 0604575145 – Runners of all abilities are welcome.
Option 2: False Bay Nature Reserve -parking at the entrance starting at 18:15 – Beginners Group – Contact Shanaaz Petersen on Cell: 0722852609, Intermediate: Razaan Kamaldien: 0826748480; Advanced: Roli Murovhi: 0781343025
Friday 12 January: Rest – Optional gym, strengthening and conditioning.

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Saturday 13 January: Option 1: 5km Park Run – click here for more info http://www.parkrun.co.za/events/ (optional for beginners)
Sunday 14 January: Nutri-Bullet Bay to Bay (Camps Bay to Hout Bay) 15km starting at 07:30 in Hout Bay and 30km starting at 05:30 at Camps Bay High School.

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