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+ INTRODUCTION TO THE TRAINING PROGRAM

+ ABOUT COACH NORRIE

COACH, AMBASSADOR AND MENTOR OF PNB METLIFE SHHM Coach Norrie Williamson is a very popular and respected name among the road running community in South Africa , as well as all over the world. Due to his passion for the sport as well as his enthusiasm for coaching, he loves to travel and interact with Running Communities in different countries spread across the Continents.

He has been closely associated with the Comrades Marathon – The Ultimate Human Race, for the last several years. When we requested him to provide a training program and guidance for our very own PNB METLIFE SHHM, he accepted it very graciously .

There can be no other person better qualified to coach, mentor and help the growth of the Running community in India, especially for the SHM 2016. We hope that the participants of SHM 2016 will benefit immensely from this association and make full use of the training guidelines prepared very painstakingly by Coach Norrie.

A Summary of his Athletic career as a runner, administrator and the Awards and accolades that he has received over the years , attest to his love and zeal for our beloved and chosen sport activity.

NORRIE WILLIAMSON Coach Norrie has provided seminars, practical clinics, and after dinner talks to Clubs, groups, and companies both in South Africa and Internationally. He has a wide repetoire of subjects on offer – for more information contact:

SUMMARY OF SPORTS PERFORMANCE AND ADMINISTRATION

SPORTS ADMINISTRATION:

Coaching: IAAF Level 1 Coaching Course SA 1995
British Athletics Senior Coach 1996, Level 4 2001
ASA National Coach 1999 -
Middle Distance and Road running coach -(International, National and provincial Road and Ultra runners)
Natal coaching co ordinator 1987-89 – South Africa
Papers to National coaching seminar 1989 1990, 2002, 2003 South Africa
Author of Comrades training chart 1986-96, 1999 – 2005
Author of “Everymans Guide to Distance Running” (Oxford) English and Zulu versions -UK Version 1998, USA 2004, 4th SA version 2004
Author of “Every Beginners Guide to Walking & Running” (Juta), 2nd edition Penprint.

Administration:

Athletics
Senior Team Manager GB Ultra Squad until October 2000 – Resigned Nov 1998 to return to RSA Manager British 100 Km team World Championship 1997, 1998
Manager British 24 Hour Team European Championships 1996, 1997
Manager Athletics South Africa team to World 100km Challenge Japan 1994
Manager Athletics South Africa team to World 100km Challenge Winschoten2000
Manager Athletics South Africa team to World 100km Challenge Cleder France 2001
Coach to South African Student Athletic Team to World Student Games Buffalo USA 1993
Head of South African Delegation to World Student X Country Championships Ireland April 1994
International Amateur Athletic Federation / AIMS Course Measurer Grade A (including Olympics Atlanta, Sydney, Athens, Commonwealth Games 2002)
Measurement Secretary Scotland 1996 – 1998 (resigned to return to RSA)
Ineternational Amateur Athletic Federation Measurement co-ordinator Southern Africa 1999 -
International Amateur Athletic Federation accredited Freelance Journalist, and Radio / TV announcer / commentator
British Association Road Races – Scotland Representative 1996

1998: (resigned to return to RSA)

Worked towards unification of Student Sport and Athletics at provincial and National level -1990 -1995
National Referee – South Africa
X Country Official
Track & Field Official
Natal Roadrunning Selector 1991-1994
Athletic South Africa National Technical Committee 1994 – 1995 & 2002 to present
Comrades 2000, & 2004, ASA 21.1km and 10km Championships 2000 & 2005
Natal Road Running Executive 1994 – 1995, 2000, 2001 to 2005
Natal Athletics – Management 1994 – 1995
Representative for International Association of Ultrarunners – Africa 1987 -1992
S.A. Technikons Athletic Assoc. Secretary 1989 – 92
S.A. Technikons Athletic Assoc. Exec. Member 1987 – 92
S.A. Technikons Athletic Association Selector 1989 -91
S.A. Technikons Athletic Association Team coach :- X Country

1990 – Track and Field 1991

Technikon Natal Athletics Chairman 1990 -1992

Administration: Triathlon

Founder and President of South African Triathlon Federation 1984 / 1986
Vice President Federation International Triathlons 1984 – 1986
Chairman Natal Triathlon Association 1984/85.

Awards :

Athletics South Africa colours 1995
Scottish Athletic Colours 1994, 1995, 1996, 1998
British Athletic colours 1993, 1998
Natal Athletics colours 1987
Natal Athletics coaching colours 1990
Natal Masters Association colours 1991
Natal Athletics Officials colours 1995
Technikon Natal Full Blue 1987, 88, 89, 90
Technikon Natal Sportsman of the year 1988
Merit award Savages Athletic Club 1984 1987

Triathlon Awards :

Triathlon
S.A. Triathlon Federation Colours
Natal Triathlon Association Colours. 1984 to 1986, 2001
Triathlon South Africa – Age group team 2001 Race Organiser
Race Director for over 30 athletics and triathlon events including: 100 mile track events, 100km road, 5 & 10km roadraces, proivincial and national student athletics track & field championships.
Athletics South Africa Technical Delegate to national road championships 1994, 1995, 2000, 2005 & Comrades 2000 & 2004
International Technical consultant to events including: Beirut Marathon, African University Zimbabwe, Mauritius marathon and other events

COMPETITIVE CAREER: Athletics

Ran for Scotland 100km 1994–95 -96-98
Ran for Great Britain European 24 hour Championships 1993, 1998
BAF/SAF 100km Championships 1995, 1998

Over 150 Ultra events including:

Winner 12 Hour Longest Day track race Pietermaritzburg August 1997
Winner 100 Mile track race Durban 1982, 84, 86, 88.
Winner 1000km Star Mazda Johannesburg to Durban 1983
Winner Komani 200km East London to Queenstown 1985
Winner Eastern Province 100 mile road race 1990, 91
Winner Eastern Province 100km championships 1990, 91
Winner Pick and Pay 100km Durban 1989
Winner Workshop 100 miler road 1989
Winner 54 miler South Downs U.K. 1988, 92 3rd, 94 6th
African 100km championships 1992, 3rd, 1993, 4th
Record Johannesburg to Durban (5 days 11 hours 27 mins)
Record 100 miles and 24 hours on treadmill
International Spartathlon 250 km 1992 6th
Key to Shining Key 100 Mile USA 1993 2nd
Belfast to Dublin 104 miles 1996 3rd
Townley 12 Hour Race 2nd
John O Groats to Lands End in U.K.
Western States X Country 100 miles 1985
Ran from Port Elizabeth to East London +- 270km
Numerous shorter ultras including 20 Comrades 90kms (best of 6:07), 10 Two Oceans 56km, 8 Ladysmith 53kms,11 City to City 50kms – Races in USA, Canada, Ireland, Spain, Greece, Netherlands, France, Belgium, Switzerland, Botswana, Austria.
London and Boston Marathons (Sunday and Monday April 1983, 2:42 & 2:45 respectively)

+ TRAINING GUIDE 2016

SATARA HILL HALF MARATHON TRAINING GUIDE 2016

[Always seek advice and clearance from your medical professional before commencing or amending any training programme.]

The Old Mutual Virtual Coach offers training advice and programmes designed to help you achieve ‘great things’ with your running goals.

There are four different levels of Old Mutual Virtual Coach training programmes for the SATARA HILL MARATHON 21KM:

The novice schedule which assists runners and walkers with minimal background through to complete the event in time just less than Three hours.

NOTE: Novices who wish to start from “The Couch” should use the Couch to 10km programme initially and then move to the easiest and fourth level training programme.

The 3:00 hour schedule is there for runners who wish to complete the distance for the first time and have limited training days. This is for the runner who wants to complete the distance for the Hill Challenger medal

The 2:30 schedule, which assists runner who wish to improve their time, or perhaps are running novices who have a previous sporting background, and wants to earn the Hill Challenger award. Runners should be able to complete a 10km under 60 minutes.

The 2:00programme for the runner who can run close to 53 minutes for 10 km distance, has the ability to train five or six days a week, and will probably have already introduced regular quality sessions into his or her training. This will give him a safe Hill Conqueror medal

The 1:45programme for the runner who can run close to 47 minutes for 10 km distance, has the ability to train six days a week, and has some experience with regular quality. This will give him a safe Hill Champion Medal

Each of these programmes provides day-by-day sessions taking runners to a peak for race day.

SELECTING THE SCHEDULE

Selecting your schedule is like driving a car – there are three things you need to know.
Where you are now?
Where you want to go?
and the third is how you are going to get there?
The answer to the last question will be provided by one of the Old Mutual training programmes but depends on your answers to the first two questions.
Where you want to go is your desired goal:
Finishing, improving your Personal Best (PB), going under 2 hours 30 Minutes or a Hill Champion medal are all credible goals. Of course your desire must be realistic to your potential and that means you need to know where you are at the present.
One of the easiest ways to get a feel for where you are is to look at your personal best times for various distances over the last 3 months. These provide an indication of your current ability and tell you where you can start. Of course your best times over the last 18 months, if significantly different, give and idea of your ability in the immediate short term.
These two times indicate your potential for the immediate future and will assist you in choosing your goal and the relevant training schedule.

Steps to Selecting Your Schedule:

Browse the training pace table (on separate web page)
Locate your best recent 10km times in top rows of the tables
Use the training schedule (Novice sub 3:00 hours, Sub 2:30 hours, Sub 2:00 hours, or the safe Hill Champion) relevant to the predicted time for 21km shown on table.
:_ Go to the relevant training schedule on this web site

PRINCIPLES WHEN TRAINING FOR A HALF MARATHON

The following are short explanations of the critical concepts behind the training programmes

Overload and Recovery

Probably the least appreciated aspect of training is the need to balance the stress of overload with recuperative and beneficial periods of recovery. Too often training focuses on quantity and not the alternating between stressing and recovery.
When, for instance, we run fast downhill we inflict micro-muscle tears, which with the correct amount of blood circulation, rest, and nutrition not only repair but also allow the muscles to become stronger, and capable of handling greater load.
This is the principle used by body builders who train one particular part of the body on say Monday and will not train the same muscles again until Wednesday or Thursday.
With running we have little option to change muscle use, (unless you take up triathlon or multi-sport) but we can vary the intensity and duration of training.That is the purpose of the short easy recovery run.
Many runners go out every day to aimlessly “clock up the kilometres‟ so the training log total looks good at the end of the week.
This is often referred to as ‘Junk Mileage’ as they are running at moderate intensities and rarely work to edge their performance outside their current ability.
This sort of running fails to inflict the micro tears required to stimulate growth and improvement.
Alternatively other runners believe that virtually every session has to be challenging and so never include short easy runs.
Another common mistake is to run all runs, and recovery runs in particular, at a pace that is too close to their current race pace.
Either way they are inflicting more micro-muscle damage on already damaged muscles, which inevitably results in a lack of recover and leads to poor performance or injury.
Training and recovery work together like a pendulum: If you want to be able to run fast in one session, you need to run very slow to allow the circulation, recovery, and energy restoration in others. Understanding these key principles ensure that you know and are able to stick to the objective of each session before you go out the door.
The number of intense sessions you can handle per week will depend on your training age (the number of years you have been training), your age and current ability. Armed with this knowledge and keeping the primary principles in mind read the following notes and explanations to get the most out of your training schedules:

The combination of quality and distance makes the training schedules more difficult than it may seem at first sight. If, after the initial four to six weeks, you feel tired legged or generally fatigued then do not be afraid to replace one of the quality sessions with a short easier run. If you need more recovery reduce, or take off, any of the 6-10km easy days as these are primarily for recovery.
DO NOT add distance to the schedule as this will increase the risk of over-training and injury.
Remember stress in other areas of your life, such as work or emotional stress can have a far greater effect on your ability to train. Where this happens, be prepared to reduce the overall training load in the week.
Do NOT go faster in training (track or long runs) than the paces shown. These paces are specific to your ability and will improve key physiological aspects in your training. If you feel the session is too easy simply reduce the recovery time between efforts, as opposed to increasing the speed of the run.
If you become injured, then for the first two weeks, start back at one level below the one you were on, then go back to your normal level.
The aim of training is create microscopic tears in the muscles so that with the correct amount of rest and the correct nutrition, the muscle will repair stronger. Stronger muscles, for the same bodyweight, will make us faster.
The faster you can race a 5 or 10km, the faster time you can achieve over 21km, a marathon, 50kms or even 100kms. The quality sessions are amongst the most important sessions as they increase your overall capacity.
Any new training will take 4 to 6 weeks to experience the benefit. Initially expect to experience ‘heavy legs”, which will disappear as training adaptation takes place.

TRAINING SCHEDULES AND SESSIONS

Quality versus speed sessions

I refer to all change of pace or faster paced sessions, such as track, hill or fartlek as ‘Quality sessions,’ because they are used to improve the quality of your running. I prefer not calling them ‘Speed’ sessions as this puts the incorrect emphasis on the objective. It is not about running these as fast as you can, but rather running them at a pace that is relevant to your current ability so that you will be able to handle a small improvement over the race pace and distance.
Running these sessions as fast as you can has no relevance to the distance you are training for and so simply tires you out, which is one of the quickest ways to over-train and increase the risk of injury.

Warm up and cool down.

Every ‘quality’ session (where there is speed) should be preceded by a warm up of about 15 to 20 minutes very easy running followed by some general light movement of joints (shoulders, hips, knees, and ankles) and any easing off of any tight muscles. Follow this with 2-3 gradual increase in speed over 60-80 metres then decelerate and walk back as recovery. This will prepare you for faster work to follow. After the faster work jog easily for 10-15 minutes Develop your own warm up that you can use not only for sessions, but also before races. Keeping the same warm-up/pre-race routine will improve confidence and relaxation before races.

Track sessions

Many roadrunners are apprehensive of track because they feel they must go as fast as possible. This is NOT the case. The attached tables give specific paces relevant to each target time/current ability. It is important NOT to go faster than these paces, but improvement comes from reducing the specified recovery time. For instance a runner capable of a 53-minute 10km and targeting a 2 hour SATARA HILL 21km may be facing a track session of 10 x 400m in 2 minutes 2 seconds with 90 sec recovery. It is best to stick to this pace and reduce the recovery from 90 seconds to 75 seconds between the 400m. If that is still easy do the next with 65 seconds recovery: if that is now too hard then drop recovery back to 75 or 90 seconds for the next. This teaches us to get more and more used to running at relevant paces, and makes the track sessions more enjoyable.

Fartlek

Fartlek strides: After the easy warm up pick up the pace for the count of 10 left foot strides, then go easy for the count of 10 strides, then fast for 20 strides, then easy for 20 strides. Continue in this fashion until you reach 60 fast strides, then have around 3 minutes of easy running. This completes one set. The schedule will tell you how many sets to do in the session.

Timed Fartlek: This is typically shown as: Fartlek 5x 1min hard 3min easy. After the warm up pick up the pace for 1 minute then run easy for 3 minutes, then repeat this 4 more times before commencing the cool down.

30 second session

This is an incredibly powerful session and a personal favourite. From the chart you are given two dimensions for instance 115m / 55m. This means measure out on grass or other suitable flat surface a rectangle with long side 115m and curved short side ends of 55 metres. After a warm up run the length of the long side in 30 seconds, then slow to a jog to cover the short side also in 30 seconds. This takes you to the next long side which you do again in 30 seconds and then the next short side. The curve simply helps keep the continuous motion going, alternating between fast and slow running. Complete for the required number of laps.

Hills

Hill sessions are an excellent session for improving leg strength, speed and hill running style. Two types of hills are used.

Short steep hills

These focus on strength and should be done on around an 8-10% gradient. After the warm up, run hard up the hill for 35 seconds, noting where you got to on the path. Jog very easily down to the start (ideally on grass), have about 15 seconds recovery and run hard up for 35 seconds trying to get at least as far as the first one. Repeat this for the required number of times in a set, and then have the full recovery period specified before starting the next set. Then complete the required number of sets.
This is always a hard session as you are going as far as you can, but being short it is easy to focus on each run and pays great strength benefits.
Example – 3 x 4 x 35 seconds with 3 minutes between sets.
This means 3 sets of 4 repeats each being a 35 second hard run uphill, Jog down between repeats. After 4 repeats have 3 minutes recovery then do the remaining sets.
Longer shallower 200-300m hills – 5-8% gradient
This develops muscle endurance and hill running style. The same principles are applied to how the sets are done but here the idea is to run with a rhythm rather than push as hard as you can. Run the uphill about 5-10 seconds per kilometre faster than your best 5km race pace.

Pace runs

Those runs that alternate in running speed throwing in sections at marathon pace should be run on flat or very gently undulating areas. The idea is to get a feel for the relevant marathon pace and these will build up in distance and number as the programme evolves.

The long run

The long run is probably the training session most abused by runners. Far too frequently the long training run is run too fast. You will find considerable information and guidance on the long training run in the Wisdom Chest. This session should be undertaken at an easy pace where your heart rate rarely goes above 70% of maximum.

There are many benefits of the long training run but some of the key focuses include:

The low intensity running enhanced energy production using fat burning.
Improved blood flow to and through the muscles
Improved confidence to cover extended distances
The training of muscles as they act at lower running paces – This helps reduce the risk of cramping in longer event.

Enjoy the sessions

Training should not leave you totally exhausted, but should challenge you to finish the last effort in a quality session. Once the recovery period is over you should feel you could manage one more if required to. On the other hand easy runs/recovery runs should leave you almost re-energized so take them EASY. The longer runs are designed to enhance particular energy systems so will leave you pleasantly fatigued. Don’t worry about the ultra marathon distance of 56km at this time. Rather, focus on comfortable easy running that will set a foundation.

Strength, weight and core training and steps

Ideally some run specific strength work should be included once or twice a week. This should augment and not replace running. While weight training may be an integral component of the injury rehabilitation process under the guidance of your medical adviser, the more beneficial investment of time or strength training for most runners will be to target your core, and agility.
Gym work should focus on the core muscles groups used in running. If you do use a weight training session opt for a Step or Toning circuit aiming for 15-20 repetitions in each work period. As a change you can do 10-20 minutes of stair work, but start slowly and build up to 20 minutes. An alternative here would be the step circuit session.

Reduce to one session per week in peak week training.
Gym should be placed on the easy days or after completion of quality sessions so that you still have the recovery or rest day for exactly that – recovery!
Do not combine weight training with long run days.

BODY WEIGHT

Body weight is irrelevant.Rather focus onlean muscle massand % body fat.

Beware of excessively low body fat readings (men less than 8% and women less than 10% – measured by calipers) as this can upset your hormone balance / production.
An increase in your body fat % and reduction in lean muscle mass during peak training may be a first indication of over training.
Weight loss is greater from the quality sessions than long slow runs.

NUTRITION AND TRAINING

Without the correct food and nutrition your training is wasted. There is little point in undertaking a disciplined structured training programme if you are going to fill your body with totally inappropriate energy and building blocks to gain the benefit of your hard work.
Some of the major influences on each runner’s daily energy requirement are:

Lean muscle mass
Age
Amount of training and work activity
Gender

Only a full assessment of your current diet can assess if you are getting enough calories, in the correct proportion to maximize the benefits of your training.

Fluid intake during exercise

Take about 250ml of fluid for every 30 minutes of training. Ideally this should have about 20-25grms of carbohydrate, and some electrolytes to help absorption. The normal use of carbohydrates should be based around low GI, with high GI limited to immediately after training or high intensity training.
On the run use low GI chews or the tablets that are easy to carry and remember the primary importance is the need to keep blood sugar level up. The use of a protein carbohydrate recovery drink immediately after more intense efforts, or on longer runs will provide the needed balance of nutrients to speed recovery.
Many diabetics are able to use low GI sports drink but this should be done under the advice of the doctor.
It’s important to remember that all forms of concentrated energy, (chews, tablets, gels etc) are a compromise made in order to allow the runner to carry supplies with them.
This means they will always need to be taken with fluid and the same guideline is a good start (250-300ml per 30 mins) Looking more specifically at hydration, particularly where there are hot summer conditions and/or high humidity, there is a need to have some basic guidelines. Using the 250 to 300ml or water per 30 minutes as a good starting point you can adjust for conditions and your desire to drink. Experiment in training to determine your individual needs. In areas such as Dubai, and Satara runners generally find it better to drink smaller amounts more frequently.

It is important to ensure drink contains a good level of sodium to assist fluid absorption, but drinking more has more dangers than finishing slightly dehydrated (see below). As far back as 1920’s Arthur Newton (five time Comrades 90km winner) made his own drink using home made lemonade, salt and sugar.
This is still the basis for many sports drinks and meets most of the fundamental requirements, but the addition of bi-carb of soda turned this into an alkaline drink that was known as ‘corpse reviver’ and was found to assist runners particularly in the longer runs. This is the foundation of some (re)-hydration drinks and proves very useful both on the long run and as an after training drink to bring you back to correct hydration levels.
The problem with overhydrating is that the electrolytes become overly diluted and the body waterlogged, which can result initially in similar symptoms to dehydration, but then sees the runner lose consciousness. This potentially has fatal consequences whereas dehydration results in the runner (sportsperson) grinding to a halt as the body protects itself. The message should be clear: rather slightly less drinking than over-hydrating. The 600ml per hour is a reasonable rule of thumb to work from.

EQUIPMENT

Shoes

The extremely high proportion of running injuries can be traced back to runners being sold the incorrect style of running shoes or a lifestyle imbalance. It is no co-incidence that most leading manufacturers are now moving towards more flexible shoes, some replicating the flexible actions of ‘bare-foot’ running! Unless subject to extreme pronation or supination problems your choice should be towards purchasing a neutral shoe which can then, have minor adjustments and inserts made to suit your individual needs. Socks are the second most important item of running kit. Select socks that are made from wicking materials that remove the moisture from the feet and that reduce the risk of blisters.

Compression wear

Although we have known about the power of compression in treating injury for years, it is only recently that the full potential of compression clothing to improve sports performance has come to light. In the same way that compression socks improve circulation and help prevent DVT when flying, compression clothing offers substantial benefits to runners:

Compression of an injury – speeding up return to training
Speeding up recovery from hard sessions
Preventing muscle breakdown in racing
Reduced sweating rates and better cooling
Reduced chaffing
Better recovery from flying

In short, the use of compression tights has been shown to provide significant improvement in endurance performance. By improving your rate of recovery, you can train sooner and achieve more.

SAFE RUNNING

Wherever possible:

Run on pavements or facing on-coming vehicles
Wear reflectors when the light fades
Wear bright coloured (white, yellows or fluorescent) clothing
Consider using a small lightweight flashing cycle light when running in dark.
Run in groups – but not more than 2 abreast
Keep off freeways
If alone carry a cell phone (women particularly) with an emergency number in speed dial
Use a dry-pack to keep sweat and water from the phone

ILLNESS INJURIES & MUSCLE SORENESS

Whatever you do, get early attention to any injury or illness.

Be extremely careful of running while taking any medicine
Try to avoid anti-biotic medicine. Expect a 3-week drop in performance after completing anti-biotic treatment
Many homeopathic remedies can assist, if taken at the first symptoms of illness.
If you have Cold or Flu symptoms in the chest or below the head then do not train or race

MONITORING: GPS & HEARTRATE

The combination of GPS and Heart Rate provides runners with direct step by step feedback of “EFFORT” and teaches pacing, both of which are vital to the successful distance racer. GPS technology displays pace (in mins per km), the current distance (km), your heart rate, altitude and lap and split time every step of the way.
The most efficient way to race is to maintain constant EFFORT throughout a race. Automatic lap alerts notify the runner after each kilometre, eliminating the need to press buttons or search for km marks, making it ideal feedback during training.
With the leading GPS sports watches providing an 8m per km accuracy any venue can be turned into a track for interval sessions, and post session download provides detailed analysis of the session or race in graphic and tabular format. When purchasing a GPS watch the advice has to be to invest in the most expensive you can at the time. The problem is that once you have the technology and see the benefits you want to get more. Also look at the battery life and the ability to download.

TRAINING PACE EFFORT & INTENSITY
ZONE	HEART RATE CALCULATION	DESCRIPTION
A	Lesser of 55-65% max HR or 180-age	Long slow distance or recovery runs.
B	65 – 80% Max HR	Medium distance steady/runs.
C	85% Max HR	Time trial or threshold training.
D	85 – 90% Max HR	Interval sessions longer than 400m.
E	90 – 95% Max HR	Quality work of 400m or less.

+ TRAINING PACES TABLE

Satara Hill Half Marathon Training Requirements and Paces

NOTE: 1) Getting Faster at the Half marathon is about getting faster at 5km and 10km more than about large mileage. 2) Keep easy runs easy and Quality work in shorter distances such as 400 and 1000m at suggested pace 3) If you find a session too easy, reduce the recovery time between the efforts and keep the pace the same 4) It is as important to keep the long and easy runs to the slow pace (or slower) as it is to keep the faster work on the correct pace – do not speed the long runs up other than as shown.

NOTE: The Expected Satara Hill Half Marathon time makes allowance for the steep Uphill and Down hill – The training paces are the equivalent times that are required on FLAT – Hence a runner who is capable of a 37:25 for 10km, would be expected to be able to race around 1:24 or 1:25 for the half marathon on a flat course but only 1:32 on Satara.. The same principle applies for all times given for Satara Hill Half Marathon.

HILL CHAMPION – UPTO 2 HRS [ 2:00:00 ]


Typical 10km time	33.00	35:45	37.25	41.40	45.50	47.40
Typical 5km time	16:20	17:15	18:00	20:00	22:00	23:00
Predicted Finishing Time at Satara Half Marathon	1 hour 20 min	1 hour 27 min	1 hour 32 min	1 hour 42 min	1 hour 55 min	1 hour 59min
21km Race training Pace	3:30/3:35	3:45	3:55/4:00	4:25	4:55	5:10
5km training pace for schedules	3 min 15 sec	3 min 20 sec	3 min 30 sec	3 min 55 sec	4 min 15 sec	4:25
400m Intervals (per Lap)	1 min 12 sec	1 min 17 sec	1min 22 sec	1 min 31 sec	1 min 42 sec	1 min 46 sec
1000m intervals Per km	3 min 8 sec	3 min 20 sec	3 min 33 secs	3 min 55 sec	4 min 20 sec	4 min 30 sec
Mod 8-12km run per km	3 min 45 sec	3 min 58 sec	4 min 12 sec	4 min 22 secs	5 min	5 min 12sec
Traininglong run / easy	4 mins	4 min 15 sec	4 min 30 sec	4 min 44 sec	5 min 25 secs	5 min 40 sec
150m sessions	25-25 sec	27 sec	29 sec	32 sec	36 sec	37 sec
Rectangle	180 x90	165 x 80	150 x 75	140 x70	125 x 65	125 x 60m

HILL CONQUEROR – 2 HRS TO 2HRS 30 MINUTES [ 2:00:01 TO 2:30:00 ]

Typical 10km time	50.00	54.30
Typical 5km time	24:00	26:15
Predicted Finishing Time at Satara Half Marathon	2 hour 07 min	2 hour 22 minutes
21km Race training Pace	5:25	5:55
5km training pace for schedules	4 min 40 sec	5 min 10sec
400m Intervals (per Lap)	1 min 52 sec	2 mins 2 sec
1000m intervals Per km	4 min 50 sec	5 min 20 sec
Mod 8-12km run per km	5 min 30 sec	5 min 55 secs
Traininglong run / easy	6 min	6 min 30 secs
150m sessions	38 sec	43 sec
Rectangle	120 x 60	105 x 50

HILL CHALLENGER – OVER 2 HRS 30 MINUTES [ 2:30:01 AND ABOVE ]

Typical 10km time	58.20	60.20	62:50
Typical 5km time	28:00	29:00	30:15
Predicted Finishing Time at Satara Half Marathon	2 hour 35 min	2 hour 43 min	2 hour 55 min
21km Race training Pace	6:25	6:35	6:50
5km training pace for schedules	5 min 30 sec	5 min 40 sec	5 min 55 sec
400m Intervals (per Lap)	2 mins 13 secs	2 min 17 sec	2 min 35 sec
1000m intervals Per km	5 min 45 sec	5 min 55 sec	6 min 05 sec
Mod 8-12km run per km	6 min 20 sec	6 min 35 sec	6 min 55 sec
Traininglong run / easy	7 mins	7 min 15 sec	7 min 30 sec
150m sessions	45 sec	47 sec	52 sec
Rectangle	100 x50	95 x 45	85 x 40