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Comrades

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Peaking properly

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Peak correctly for your next race

Peaking correctly for a race will enable you to run faster and to enjoy the race more.
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Heart rate monitor

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Optimise training with a heart rate monitor

Learn to use your heart rate monitor correctly for heart rate training, using training zones to optimize your training
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run faster

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Run faster, longer and stronger

Most of us want to run faster on distances ranging from 5km (smash that parkrun), 10km, half marathons and marathons, and even up to 100km for strong runners
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Comrades

You can smash your Comrades marathon qualifier

Planning when to run your qualifier is important. For those runners that won’t have run an early qualifier in October or November, the aim is to run the qualifier sometime between January and the beginning of March.
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Spar ladies 10km

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Spar ladies 10km winner Judy shows younger runners a clean set

I have coached Judy since 2002, and she holds the South Africa national 10km record for over 60s with a sub 40 minute run, two years ago.
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Speed session

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Reach new heights with speed session for all seasons

The 75/45 speed session is great for VO2 max as the intervals are short enough to do fast running and push up the heart rat
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coach neville, personalised coaching -run faster

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Ela breaks 90 minute barrier at Gun Run half marathon

She has the ability to enjoy the training process, something which runners aiming for goals, easily lose.  She is a runner to watch in the future!
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Comrades training marathon

Comrades marathon – are you fast enough?

The average pace to complete the Comrades marathon varies, depending on the exact distance. But if we use 88 km, then your average pace needed to finish under 12 hours is 8.10 min/km or 13.08 min/mile
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coach neville, personalised coaching -run faster

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Debbie O’ Mahoney gets her Leadville 100 miler belt buckle

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expert tips - Comrades tips

Expert tips for a successful Comrades marathon

Getting to the start line of the Comrades marathon is half the battle won, while running the race is the other half of the battle
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