1km Challenge

Image via Wikipedia

If you've ever wanted to improve on your time on a 10km,  21,1km or even a marathon or wondered how some runners continue to improve, while your times always seem to stay round about the same?

The answer is simple... speed training.

Runners World has put together a simple program over four weeks to help you improve your 1 km time.

Have a look at the link here.

The idea is to do a 1 km time trial and record your time. Then follow the program for four weeks.  At the end of this you should have improved your 1 km time and as a result you should improve over 10 km, the half marathon and probably even the marathon.

Why not give it a go now? Winter is almost over. If you increase your speed now, you may even run PB at your next summer race.

New pics online: Elands Valley

Thanks to Stuey Pritchard for the pics of Elands Valley 2010:

From Elands Valley 2010

New Pics Uploaded

McCarthy Half Marathon - Feb 2010




Chamberlain 10km - 2009

Half Marathon & Marathon Club Championships

Our Marathon and Half Marathon Club Championships rankings are listed below.  We have compiled this from information provided from various race results.

If you have completed a Marathon or Half Marathon in a time that is better than those listed, and which may place you in a top 5 position, please email the race name and your finish time to me by 21 October, in order for us to finalise the results.

Two Oceans Results

Congratulations to all our members who completed the Two Oceans today!

56km Ultra Marathon:
Jaco Botha 4:24:10
Rory McGuirk 5:15:12
Bennie Buys 5:23:53
Marni Smit 5:27:43
Michelle Slement 5:38:14
Cindy Smit 5:40:22
Andrew Slement 5:45:28
Estelle Gilbert 5:50:04
Aletta Marshall 6:03:10
Winette Henwood 6:42:28
Liesle Becker 6:52.43
Johan Becker 6:52:44



21km Half Marathon:
Elmien Vermaak 1:59:30
Rynier van der Watt 2:05:08
Jan Vermaak 2:20:30
Gerda Lombard 2:39:45