As some of us are gearing up for Colgate road race tomorrow. I actually don’t have targets it’s been a while since I ran I can estimate 2 weeks since my last run was Total Sports Two Oceans marathon, I wanted to support people but Lesiba AKA Mr TrapNLos challenged me to run so 4 hours will be a bonus.

Sharing my late registration of the Colgate road race and race number collection moments.

Basic training plan for a marathon that you can follow if you have 12 weeks to prepare. 1. Begin by walking or jogging for 30 minutes a few times a week to get your body used to regular exercise.

2. Gradually increase your running time and distance each week. A good goal for the first week is to run for 30 minutes at a time, and then add 10-15 minutes to your runs each week.

3. As your endurance improves, start adding one or two days of interval training to your routine. This can include running for a minute at a fast pace, followed by a minute of walking or jogging to recover. Repeat this pattern for 30 minutes.

4. Also, make sure to incorporate strength training into your routine at least twice a week. This can include exercises like squats, lunges, and push-ups to help build your leg and core strength.

5. As the marathon gets closer, start incorporating longer runs into your routine. Aim to run for at least 60-90 minutes at a time, with one longer run of up to three hours.

6. In the last few weeks leading up to the marathon, focus on maintaining your fitness and getting plenty of rest. Avoid any major changes to your training routine, and make sure to get enough sleep and eat a healthy diet.

Remember to listen to your body and adjust your training as needed. It’s better to take an extra rest day or reduce your mileage if you’re feeling tired or sore, rather than pushing yourself too hard and risking an injury. Good luck with your training!


Colgate road race is taking place tomorrow 07 May 2023 and aiming at 4 hours a training just for Comrades Marathon and my last official long run and Basic training plan for a marathon that you can follow if you have 12 weeks to prepare:

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