Train for the AfricanX presented by Asics 3 Day Trail Run…

Picture courtesy of Jacques Marias

On 28th November 2015, Embark starts training for The AfricanX, presented by Asics, Trail Run. It’s a 16 week program coached and facilitated by 2 times AfricanX winner (mixed and ladies) Megan Mackenzie. The race is on 11th, 12th and 13th March, in Houw Hoek.  It consists of a 3 day multi stage trail run. Day 1, 34km- Day 2, 34km and Day 3, 22km.

http://www.stillwatersports.com/event/africanx-trailrun/


The training kicks off on the Saturday 28th November with a technical off-road trail running  work shop, led by Meg. This workshop is for EVERYONE, even if you do not intend to do the AfricanX race. It’s an intro to trail running, looking at terrain and how to run it, equipment, hydration and nutrition, and includes practical components too. Everyone is welcome to join the training program too, even if you not planning to do the race, you can just train with us and learn in a fun, social and safe environment.

This is the itinerary for the orientation:

Saturday 28th November, 9h00-11h30Embark Group Training for the AfricanX, presented by Asics program

Green Point Cricket Club, Cnr Vlei Road and Fritz Sonnenberg  (opposite the Green Point Athletics Stadium)

There is limited parking, but use the word ‘HATRICK’ at the entrance to gain parking at the venue

9am: Start and Day 1 video9 – 9.15: STeve on training program delivery, tracking progress and admin around being a runner

Day 2 Video

9.20 –  9.40: Meg on race strategy, technical aspects and the race itself

Day 3 video

9.40 – 9.50: Dawid on gear/shoes/product, and all the tips to make your training that much more pleasant

10-10:15 Q&A, chat, mingle and drinks

10:15 We drive to the Lower car park on Tafel Park road for the technical part of the workshop on the pipe track

10.30: +- 1 hour run, on the pipe track

11:30:  Finish

Please be dressed appropriate to run off road. Please bring some water and something to snack on.

 

The AfricanX is a multi stage 3 day endurance event! So that means lots and lots of running leading up to the event. We will run various sessions each week to mix up the training and keep it fun and progressive. With this increase of running it also leads to possible injuries, so this is where the Embark program comes into play. We will balance the running with cross training, strength work and gym work on a weekly basis. As a lot of our running will be off road, the groups will be necessary for safety on the trails. As you will be running with a partner on race day, it’s very important to train with your partner. You will need to learn each other’s weaknesses and strengths. We will be doing all the relevant training for the stages, through our knowledgeable coach.

How will the training work:

You will receive a weekly program through the Training Peaks app. The program includes running as a group and running with your partner or on your own. We will try to facilitate as many runs as possible, and link up with other groups where possible too.The program is broken down into building phases of training. The miles increase for 3 weeks and then we recover, and then back in to building for 3 weeks until recovery again. We will keep the training fun but challenging. We will explore Cape Town along all the dusty trails. We will complete various trail runs leading up the big day too, to get us mentally and physically ready too!

The majority of the weekly runs will be done on the Atlantic Seaboard side, while weekend runs will be scattered over the mountains! The basic group training week will look like a Tues AM speed, Tues PM strength/conditioning, Thurs AM hills, weekend long runs.You should (if you intend to do the AfricanX), at this stage be able to run 30kms a week, and be doing either hill or speed work once a week.

The 16 week program will cost:

Existing or returning Embark Members: Upfront R1800, or you can pay per month @R500, (R2000)

New to Embark athletes: Upfront R2200, or they can pay per month @R600, (R2400)
Contact us for further information regarding the African X training program or register from the home page.

 

 

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2 Comments

  • Doug
    25 Jan 2016 | Permalink | Reply

    Good Morning.
    I was advised by a friend of Tina and Phillipa (Podge) that you guys are running training programs for Africa X. I have signed up for this as well as Batrun and need to get some training in. Please let me know your schedules and if I can pop in to introduce myself and hopefully join you for your regular sessions.
    Thanks and kind regards.
    Doug

    • steve
      26 Jan 2016 | Permalink | Reply

      hi doug, yes we are… please contact us through the contact page and we can send the relevant deets

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