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TACKLE THE 10km CITY2CITY WITH NICK BESTER
Nick Bester – Comrades winner and organiser of the Bonitas City2City

 

Get yourself in shape for the Bonitas City2City Ultra-Marathon’s 10km road race category, with ex-Comrades winner Nick Bester’s training programme for novices.

Bester’s advice is to train at a moderate pace to prevent injuries, and try as much as possible to run on soft surfaces like grass or dirt roads. Alternate walking and running as advised in the programme.

Week 1

  • Monday: Walk 20 minutes, run 10 minutes
  • Tuesday: Walk 30 minutes
  • Wednesday: Walk 20 minutes, run 15 minutes, walk 10 minutes
  • Thursday: Walk 30 minutes
  • Friday: Rest
  • Saturday: Walk 20 minutes, run 20 minutes, walk 10 minutes
  • Sunday: Rest

Week 2

  • Monday: Walk 20 minutes, run 15 minutes
  • Tuesday: Walk 30 minutes
  • Wednesday: Walk 20 minutes, run 15 minutes, walk 10 minutes
  • Thursday: Walk 30 minutes
  • Friday: Rest
  • Saturday: Walk 20 minutes, run 25 minutes, walk 10 minutes
  • Sunday: Rest

Week 3

  • Monday: Walk 20 minutes, run 20 minutes
  • Tuesday: Walk 30 minutes
  • Wednesday: Walk 20 minutes, run 20 minutes, walk 10 minutes
  • Thursday: Walk 30 minutes
  • Friday: Rest
  • Saturday: Walk 20 minutes, run 25 minutes, walk 10 minutes
  • Sunday: Rest

Week 4

  • Monday: Walk 20 minutes, run 25 minutes
  • Tuesday: Walk 30 minutes
  • Wednesday: Walk 20 minutes, run 25 minutes, walk 10 minutes
  • Thursday: Walk 30 minutes
  • Friday: Rest
  • Saturday: Walk 20 minutes, run 30 minutes, walk 10 minutes
  • Sunday: Rest

18 September

    • See you at the starting line