The art of timing the Comrades build-up

Every year at this time experienced Comrades Marathon runners issue the same warning. It concerns timing a Comrades build-up correctly. The art of getting it right on race day is about learning when to start training and, more particularly, when to start training really hard.

We now know that the body responds best to a gradual build-up period of several months. Peak fitness results from a peak, intense training period of about eight to 10 weeks. Towards the end of this period some short, fast running helps to create racing sharpness and a two- to three-week taper with lots of rest and recovery time ensures that the legs are rested and strong for the 90 kilometres of hell that lie ahead.

Given that the Comrades is now run on June 16, the time to start the intense training phase is around the beginning of April. The definition of the intense phase varies from runner to runner and depends on race goals, genetic suitability and the time available for training. Elite runners will average around 180 to 220km a week. Those who chose the wrong parents or who have to bow to the pressures of time may only average 80-100km a week.

While April Fool's Day is four months away and the marathon itself still six months in the future, many Comrades runners will be training off their heads right now in December.

It is easy to understand why these runners make this mistake. First of all there is the excitement of the Millennium Comrades - everyone is talking about it. It is going to be a very special race and runners are keen to be a part of the special occasion. Those who haven't run the Comrades for a while, or who haven't run it at all, are keen to get an early start. They understand that the Comrades is a huge physical challenge and they are concerned that they may not be fit enough.

The holiday season is a huge temptation. With lots of time available, Comrades runners can indulge themselves and train as hard as they like. They don't have to train in the early hours of the morning or after it gets dark. They can sleep in and still train. On holiday they can train in the most delightful and tempting of surroundings - beaches, resorts, bush and country trails are far more attractive than traffic-lined roads and noisy suburbs. A couple of weeks of holiday training and runners can get very fit indeed. They can also pick up a great tan.

This type of training, however, is often pointless. Runners who are fit in early January may run good qualifying marathons and star in the early races, but won't shine when it really matters in June. There is every chance that their running will be in decline as their bodies tire and they begin to lose their enthusiasm .

This important area, the psychological one, is often ignored and almost always misunderstood.

It is as difficult to remain keen as it is to keep the body at peak condition for months on end. The body tires, the mind gets bored. It is better to be bored and tired now rather than at "Comrades time". When the nights are long and sunset comes early, when the wind blows and leaves settle on the pavements, it is time to get excited about the Comrades.

It is also important to realise that no runner is alone. Families, friends and work colleagues become involved in a Comrades Marathon.

They have to make allowances for the runner. They have to understand the runner's irritability, the tiredness, the time away from home. While it could be a bit too much to make them do that for half a year, it is perfectly acceptable to expect some support for the two-and-a-half months before the race.

Of course that doesn't mean that runners should be lazy now. They can still train and work on their basic running foundation. They need to have a firm foundation on which to build next year. Novices, and runners who are staging a comeback for the Millennium race, need to get started. The important thing to realise is that there is a long time ahead in which to get really fit.

It would be better to enjoy the summer break with friends and family, do some low-key, light training and start to plan for the really hard work later next year.