Training

Sunday Long Runs
LSD
Sunday LSD is a new group co-ordinated by Thomas Andrews that meets most Sunday mornings for a long run.   They generally run 20+kms at around 5:45/km.

 

Tuesday & Thursday Club Runs
There are club runs, starting at the club house at 18h00 every Tuesday and Thursday.
  • The group speeds range from 6:15 mins/km to 4:15 mins/km.   Most groups train for about 1 hour, stopping for water along the way.
  • Every Tuesday evening there's an interval training group for strength and speed.   Training sessions include 1000m, 400m and hill repeats.
  • If you are a new member or a visitor please arrive a little earlier and make this known to the club captain so that you can be welcomed and introduced to your respective group leader.   If you are not sure of your fitness or running ability the club captain can help you assess with which group would be most appropriate.
  • Please obey your group leader at all times - this is for the safety of all runners in the group.
  • There are changes rooms with shower facilities.   Please feel welcome to join your fellow runners in the pub afterwards.
(There is also a group who start their run at 17h30 on Tuesdays from the club house. The organisation of the "Five-Thirtys" is less formal but you are most welcome to join.)

 

Wednesday Time Trial
The 5km time-trial starts at 18h00 each Wednesday from the club house.
  • The course takes you through the suburbs of Constantia before returning to the club house.
  • Collect an aluminium disc with your place number as you finish, and once you have caught your breath, return the disk and your name to Lynette.
  • The times are posted on the club notice board and on this web site within a week.
  • For more details, click here.

 

The Jog Squad is primarily focussed on assisting non-runners become runners.
  • The group is organised by Gordon Hart who has been associated with the Jog Squad since it's inception in 1984.
  • He has a wealth of running experience and has helped many runners achieve that extra level that they didn't think possible.
  • Runs are organised every Monday & Wednesday.
  • For more information on the Jog Squad, click here.

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