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Nedbank SA 10km Championships
Saturday 29 August 2009 - Stellenbosch
SA CHAMpS pRoVIDES MokokA
WITH ANoTHER TITLE
If the Two Oceans carries the label of the
country’s most beautiful race, then the
Nedbank SA 10km Championships must
surely carry the title of God’s own race.
There is no other place like Stellenbosch
and the pancake flat route has provided
the fastest time in the last four years.
From the start, outside the famous Coetzenburg Stadium, the
postcard perfect capital of the Winelands provided an ideal battle
ground for the country’s finest short distance racers to test their
skills; and, what a test it turned out to be.
Proving that success does not come without proper incentive,
the bold move by Nedbank and Athletics South Africa to put up
time incentives for the SA 10km Championships paid a dividend.
Stephen Mokoka ran seven seconds faster than his personal
best to clock 28:21. Stephen can now add this title to the half
marathon title he won in Port Elizabeth in July this year. He is
the reigning champion and as such, has been included in the
team set to contest the world champs in Birmingham, England
in October. His time in Stellenbosch was vital for him to test his
training.
“I just came here to check if my training is going according
to plan. I targeted a time of 28:40, so this result is brilliant. If
everything goes according to plan at the world’s, I expect to
run around 61:05,” the 24-year-old professional from Mafikeng
Training programme
I’m 19 years old and have been running for two years.
Now I’m ready for some new improved running! I don’t
know exactly how and when to train. I would really
appreciate it if you could help me with a programme
and some training tips. I want to run a faster 10km, my
best being a 45min. Running without a programme is
decreasing my motivation.
* Geraldine
FROM lEFT TO RIGHT: lEBOGANG PHAlUlA, RENE KAlMER
AND lEBO PHAlUlA.
explained. From the sound of the starter’s gun, he was in the
lead, clocking 14:22 through the halfway mark. He left it to
just outside the stadium to put in the decisive surge to relegate
Tshamano Setone (Central Gauteng Athletics) and Lindikhaya
Mthangayi (WPA) to the minor placing. Mthangayi may well have
been holding the silver medal had it not been for a momentary
lapse in concentration. It was this slight slack in pace that
allowed Setone to whiz by and grab the silver in a time only two
seconds faster than Mthangayi’s. Setone finished in a time of
28:22 and Mthangayi in 28:24.
The women’s winner, Rene Kalmer, a 28-year-old former school
teacher from Roodepoort, has won no less than four top races in
the last five weeks. Starting with the Spar Ladies’ Race in Durban,
followed by Foskor Richards Bay, then Spar Ladies’ Pretoria,
Rene blazed her way to top performance, also adding her third
national 10km title to her list of accolades. “Titles don’t mean
that much to me except if it comes with a significant win. I hate
losing,” she claimed. In Rene’s path were the Phalula twins, with
Lebo managing to get away fast. “We are teammates at CGA,
ANSWER
I would suggest a 12 week programme with the first four weeks
focusing on strength training, including hills once a week. Do
a long run of about 15km every Saturday or Sunday for the
duration of the programme.
Week 1-4
Tuesday 4 x 250m hill repeats (hill gradient of 5-7˚). Run to
the top of the hill at 80 percent effort. Jog back
down. (Increase to approximately 7 hill repeats by
week 4).
Thursday Tempo run; warm up for 2km. Run at 75 percent
effort for 3-4 minutes followed by a relaxed run
for 4-5 minutes. Cool down for 2km. The complete
session should be about 10km long.
Focus on easy runs the rest of the week.
Week 5-9
Tuesday Time trial, alternating between 4km and 8km.
Thursday Fartlek session: Run hard for three lamp poles and
easy for two. Build up to 4km.
The rest of the week should be used for easy 8km or 10km runs.
Week 10-11
Tuesday Tempo run; warm up for 2km, run at 85 percent
race pace for 5min and cool down for 2km.
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selected responses in future editions.
FROM lEFT TO RIGHT: TSHAMANO SETONE,
STEPHEN MOKOKA AND lINDIKHAyA MTHANGAyI.
33
but Lebogang may have decided to watch me while her sister
made a break to defend their national title. I only caught her at
the 5km mark but from there it was relatively easy,” explained
the SA Champs winner who finished in a time of 32:39. Lebo
Phalula (CGA) was second in 33:09, with Sharon Tavengwa
(Nedbank) in third place, in a time of 33:31. However, as
Tavengwa is not a South African citizen, Lebogang Phalula (CGA)
was elevated to the bronze position.
GEORGE KOERTZEN//READER AND CONTRIBUTOR
Thursday 15 x 100m strides on grass; with an easy relaxed
jog back.
Run between 8km and 10km on the other days.
Week 12
Tuesday 15 x strides of 80m-100m – Walk back.
Wednesday 6km-8km.
Thursday 6km-8km.
Friday Rest.
Saturday Race.
REMEMBER
Get to the race early.
Warm up for 20 minute prior to the race.
Ensure you start as close to the front as possible.
Go fairly fast for the first kilometre and then settle into a
good rhythm and relax, but stay focused on your target.
HIlTON HORT
Modern Athlete Expert
qualifications:
He has been running for 23 years
and has a 10km PB of 32:09,
8km (25:56) and 15km (49:43).
ASK THE EXPERT
Images: Ernest Killowan