2010 - present
2010 - present
Johannesburg South programme is as follows:

​Saturdays -
Venue:- South Gate Shell garage next to MC Donald.
Starting time: 5am
Long distances at 15kms upwards depending on the goal and comradeship
​Monday to Thursday -
Venue: South Gate Virgin Active
Starting time: 5am
Training entails hill work, speed, mileage and comradeship. There over 50 runners training together at different running pace to accommodate both fast and back runners.
Midrand programme is as follows:

We meet at Vodaworld Virgin Active from 04h50 and we leave at 05h05. We train on Tuesday; Wednesday; Thursday and we use Saturday and Sunday for either an official race; a long run or track training.
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​Tuesday - Hill repeats (6 to 8 reps): we have hill 1 to 3 all different intensity levels. Hill 1 is 300 mitres steady hill usually we do it fast individual 75 to 80 maximum speed. Hill 2 is 500 or 600 mitres sharp hill we try to maintain average race speed level of 10km. Hill 3 is 800 mitres to 1km very steep. We also try to maintain race speed level of 10km. Usually 6 to 8 reps.

​Wednesday - We do easy 11km recovery. Usually between 5/6/7 minute per km depending on ones level.

​Thursday - We do either time trial or speed repeats. Time trial - we run 2km slow to a starting point. We run 5km at your best level back to virgin active. For Speed reps we jog 2km to a flat road and do usually 6 to 8 reps of 5 mitres.

​Saturday - Track training - we meet at 05h00 at virgin active drive to Alexandra Athletic stadium (in Tsutsumami). We do 20km but split into 10km. Idea is to run your best 10km (25 rounds of 400 mitres) time but 40 seconds less than usual. Rest for 10 minutes after the first 10km. In the 2nd 10km you are expected to improve you first 10km time by 2 to 3 minutes.

For long run we plan different routes with balanced intensity levels but Midrand is predominantly hilly so our training tend to be tough.
Area Training Schedules as below:
Pretoria programme is as follows:

​We meet @ Sunnyside Engine Cnr Walker & Bourke streets
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Mondays - Hills (Monster's Loveday Street).
Tuesdays - 10/15km
Wednesday - 21km
Thurdays - Track running(speed training. we meet @ University of Pretoria Groenkloof campus)
