From Monday 27 April to Sunday 24 May – 2026
Based on training schedules of the late Don Oliver, Comrades Coach. Adapted and edited by Tom Cottrell.

The month of critical groundwork    

Your May training programme

Objective: To complete one Long Club Run of 62 kilometres.

How to measure if you have achieved it: Finish the 62-kilometre-Long Club Run around mid-May within 8½ hours.

How to achieve it:

1.         Start to taper down your training from Monday mid-May. That’s after the long club run.
2.        Your last race will be the first Sunday in June. 10km race.
3.        We will taper for 4 weeks during May and June.  This year we start on Monday mid-May.
4.        Beware of feeling too good after your Sunday long club run within the following two days.  Very often the effect only appears later in the week.  Rest well and train cautiously in these times.  Don’t squander your hard-earned fitness.
5.        Avoid substituting speed work as we reduce our distance in the last three weeks.  Harness your energy.
6.        Make careful and realistic calculations for your plan to run 89 km in the Comrades.  Remember Time Management.  Take your pacing chart.  Study it so well you don’t need to look on race day.
7.        Tapering means:-
            7.1       Run shorter training runs.
            7.2       Run very slightly quicker.
            7.3       Do not do alternative exercise like gym, cycling, strange new stretches, no hill sessions, no track work.
            7.4       Focus on the race.
            7.5       East sensibly, sleep longer, reduce alcohol intake.
            7.6       Reflect only on the good training runs and races you have had.
            7.7       Imagine running under the Finish Banner.
            7.8       Dream of arriving back home with a Comrades Medal.
            7.9       Think every day of that medal. Check those shoes again.
   7.10    Honestly I’ve trained well.
8.        Have three full days rest before the Comrades, eat plenty of carbohydrates, but only the foods you are used to.  Get to Durban/Pietermaritzburg on Wednesday before the race. Register at the Expo. Don’t try new things.  Just look.
9.        Prepare your mind for minor disappointments on the big day.  We are tough trained athletes now, so even if it rains or blows or is very hot or very cold, we will put our heads down and quietly get on with the job.
10.       The art of the game now is to run regularly, as before, but reduce the effort and distance.
11.       Carefully follow the programme below.  Cut back if you feel a bit tired, but don’t run too little too early and lose your fitness.
12.       Run the last three races slightly faster than marathon speed. No stops, no walking.  Drink well.
13.       Keep warm while training and wear a reflective belt.  Don’t fall.  Love your wife/husband they need it!!

NOTE 1.         This is the beginning of our taper – 32 km race in week 19 – Thank You.
NOTE 2.         You must run 62 kilometres – a dress rehearsal for the big day.

Thought for the month: OF COURSE I’M GOING TO GET MY MEDAL