General Question
nelio@cityrun.co.za
Race Location
Black Mountain Hotel & Spa
Groot Hoek Rd,
Thaba Nchu, South Africa
Press
nelio@cityrun.co.za
email
Get In Touch With Us
FAQ
Frequently Asked Questions
Race Info
Kiddierun 1km
Kiddierun
Distance: 1km
Time: 08:05am Sunday 24 March 2019
Kiddierun medal at the finish line for each kid that finished
Distance: 1km
Time: 08:05am Sunday 24 March 2019
Kiddierun medal at the finish line for each kid that finished
Compulsory Gear
Hydration Bag (BMC only)
Lite Snacks (BMC & Maria Moroka)
Thermal Long Tights (optional)
Space Blanket (BMC & Maria Moroka)
3L Water (BMC only)
Waterproof Jacket (BMC & Maria Moroka)
Long Sleeve Baselayer Top (BMC & Maria Moroka)
Fully Charged Phone (BMC & Maria Moroka)
Gloves (BMC only)
Whistle (BMC & Maria Moroka)
GPS (optional)
Beanie or Buff (BMC only)
First Aid Kit (BMC only)
Health & Training
Training Tips
MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | |
WEEK 1 | 6km Easy Run | 30min Hills | 5km Easy Run | 30min Tempo Run | Active Rest | 13km Long Run | Rest |
WEEK 2 | 6km Easy Run | 15min Speed | 5km Easy Run | 30min Tempo Run | Active Rest | 16km Long Run | Rest |
WEEK 3 | 6km Easy Run | 35min Hills | 5km Easy Run | 35min Tempo Run | Active Rest | 20km Long Run | Rest |
WEEK 4 | 8km Easy Run | 40min Hills | 5km Easy Run | 40min Tempo Run | Active Rest | 10km Long Run | Rest |
WEEK 5 | 8km Easy Run | 20min Speed | 5km Easy Run | 50min Tempo Run | Active Rest | 23km Long Run | Rest |
WEEK 6 | 8km Easy Run | 45min Hills | 8km Easy Run | 60min Tempo Run | Active Rest | 21km Long Run | Rest |
WEEK 7 | 8km Easy Run | 20 Speed | 6km Easy Run | 50min Tempo Run | Active Rest | 26km Long Run | Rest |
WEEK 8 | 8km Easy Run | 45min Hills | 5km Easy Run | 60min Tempo Run | Active Rest | 27km Long Run | Rest |
WEEK 9 | 10km Easy Run | 50min Hills | 6km Easy Run | 70min Tempo Run | Active Rest | 13km Long Run | Rest |
WEEK 10 | 10km Easy Run | 25min Speed | 5km Easy Run | 50min Tempo Run | Active Rest | 30km Long Run | Rest |
WEEK 11 | 11km Easy Run | 40min Hills | 5km Easy Run | 80min Tempo Run | Active Rest | 21km Long Run | Rest |
WEEK 12 | 8km Easy Run | 20min Speed | 5km Easy Run | 70min Tempo Run | Active Rest | 32km Long Run | Rest |
WEEK 13 | 11km Easy Run | 35min Hills | 6km Easy Run | 60min Tempo Run | Active Rest | 24km Long Run | Rest |
WEEK 14 | 13km Easy Run | 40min Hills | 6km Easy Run | 40min Tempo Run | Active Rest | 20km Long Run | Rest |
WEEK 15 | 16km Easy Run | 30min Hills | 5km Easy Run | 20min Tempo Run | Active Rest | 15km Long Run | Rest |
WEEK 16 | 6km Easy Run | 6km Easy Run | 5km Easy Run | Active Rest | 3km Easy Run | RACE DAY (+42km) | Sleep |
All Runs (Except Easy ones), along with Hill runs, should be proceded by 5min of Dynamic Warm-Up & afterwards another 5min of Cooldown & 10min of Stretching when possible. | |||||||
SPEED RUNS Total speed-pace segments or intervals should add up to that day’s total time. Do speed-paced runs in segments/intervals of 1 to 5 minutes, spaced apart by a short jog/walk between them. Get creative: On a 20-minute speed day you could do Äve 4-minute segments, ten 2-minute segments or six 2-minute segments plus two 4-minute segments. Always include a warm-up run beforehand and a cooldown run afterwards. Speed-Run Pace: 90+% of HRmax OR you’re only able to gasp or grunt, not speak. |
EASY RUNS These are your most relaxed runs, where you are building cardiovascular base miles. Easy-Run Pace: 60-65% of HRmax OR you can carry on a conversation as you run. |
TEMPO RUNS Total tempo-pace time should add up to that day’s total time. Tempo-paced runs can be done in a single block of time or in segments, spaced apar t by a shor t jog between them. However, no tempo seg- ment should be shor ter than 15 minutes. So a 20-minute day needs to be done un- interrupted, while a 35-minute day could be split into 20- and 15-minute segments. Always include a warm-up run beforehand and a cooldown run afterwards. Tempo-Run Pace: 85-88% of HRmax OR you’re only able to utter single words like “opt” or “outside.” |
LONG RUNS These are where you really begin to stretch out your aerobic endurance. Long-Run Pace: 70-80% of HRmax OR you can speak sentences, but not tell long-wind- ed stories. |
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HILLS Your total hill running time should add up to that day’s total time. You can run up and back on a shorter trail or Änd a longer trail with plenty of uphill stretches. Try to run all uphill stretches at your tempo pace (or even a little faster). Always include a mile warm-up run beforehand and a mile cooldown run afterwards. |
ACTIVE REST Do any activity that keeps your muscles moving without taxing your cardiovascular Ätness or recovery process. Activities might include light walking, passive yoga poses or a stretching/foam-rolling session. You can also do cross-training to build strength. |
REST The goal on these days is to give your body a break. Rest days are critical to avoid over- use injuries. |
This Training Program increases your weekly mileage total, getting you within 10-15 percent of your Race Day distance on your Long Runs. You don’t need to run your full Race Day distance beforehand, nor do you need to tally weekly miles. This program will assist you to record the miles you need to do a mountain challenge. |
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