Cole Murray Cape Kidnappers Trail Run

32k Solo 18 Week Training Programme

By Philip Shambrook 


1. This program is aimed at those competitors who are likely to be doing the event for the first time or whose aim is simply to cross the finish line. 


2. If you have not had a medical examination within the past 6 months, it is strongly recommended that you do so before starting the program. 


3. The program starts 18 weeks before the event. Before starting the program you should be able to walk/run for 20 mins at least 3 times a week. 


4. You accept sole responsibility for your level of fitness to undertake this program. 


5. During the course of your exercise and afterwards, you may experience some discomfort. This is natural and to be expected. Symptoms may be presented as, but are not limited to, fatigue, shortness of breath or muscular discomfort. If at any time you feel this discomfort is indicative of a medical issue, you should stop exercising and seek medical advice immediately. 


6. You are not expected, nor are you advised, to exercise with any injury or sickness. If you are injured or ill, you should seek medical advice concerning your ability to train. You should follow that advice. 


7. If you can’t run for the full duration to start with, break the time down to walk/run intervals, gradually increasing the run time as you decrease the walk. Be patient and don’t try to do too much too soon. 


8. All training should be done at an intensity that allows you to talk with slight breathlessness. If you can’t talk, you are training too hard 


9. The most important training sessions are the back-to-back sessions on Saturday and Sunday. By covering the longer distance over 2 days, you get all the benefits of doing the distance without overstraining your body, reducing the risk of injury. 


10. It is important you spend as much time as possible on tracks and trails; incorporate hills into your training at weekends.