Category: Racing

Track work can appear to be mundane, but once you begin to see the benefits, you’ll be wishing every day was track day. – BY RAY ORCHISON, REGISTERED COACH

Track sessions break the monotony of pounding the same old route and bring something new to your training, but most importantly, they help you go faster. That’s because track work changes your biomechanics. For however long you’ve been running slowly, you’ve been conditioning your body, mind, muscle fibres and millions of neural pathways to function a certain way. Track work begins to change your biomechanics to be better suited for running faster – more muscle fibre recruitment, improved metabolic function and the creation of new neural pathways are just some of the adaptations that occur. Just remember, these adaptations take time, and the more gradually you build up the speed work, the better off and more injury-free you’ll be.

For a distance runner, there are few occasions when a track session will be a flat-out effort, because the risk in terms of injury is far greater than the reward. Instead, the pace at which you should be doing your intervals or repeats depends largely on the training adaptation you want. In other words, are you looking for aerobic or anaerobic improvements? That’s a book on its own, so let’s keep this practical and give you a few sessions you can use.

BEGINNERS:
If you’ve never done track or speed work before, or if you’re coming back from a long layoff, then here are a few sessions just for you.
• Beginner #1: 15-20min easy warm-up, then 4x200m at 10-15sec per/km faster than your 5km race pace, with 200m jog between repeats, followed by 15-20min very easy cool-down jog. Increase by two repeats each week up to eight or 10 repeats. Once you start to get comfortable with eight repeats, then begin to increase your speed gradually up to 15-30sec per/km faster than your 5km race pace.
• Beginner #2: 15-20min easy warm-up, then 2x800m at 5km race pace with 3-4min easy jog between repeats, then 15-20min very easy cool-down jog. This type of session can be done every second or third week, adding an additional two reps every second or third session.

INTERMEDIATE:
If you’ve done some quality work before, like hill repeats or tempo sessions or even a few track sessions, and you can comfortably handle 60 to 90km of training in a week, then these sessions are for you.
• Intermediate #1: 20min easy, then 8-10x400m at 15-20sec faster than 5km race pace with 90sec very easy jog between repeats, then 20min very easy.
• Intermediate #2: 20min easy, then 4-6x1000m at current to 5sec faster than 5km race pace, with 3-4min easy jog between repeats, then 20min very easy.

ADVANCED:
For those runners who are aiming to run silver medal times in races, are capable of handling 100km or more per week, and are currently doing some track work.
• Expert #1: 20min easy, then 10-15x400m at 15-20sec faster than 5km race pace with 45-90sec rest between repeats, then 20min very easy.
• Expert #2: 20min easy, then 6x1000m at 15-20sec faster than 5km race pace with 2-3min easy jog between repeats, then 20min very easy.

IMAGE: Fotolia

Feed Your Need for Speed
OCTOBER 2018

South African runners are blessed with a terrific race calendar, with so many great races to do, so check out these events for the coming month, including road and trail runs as well as other running disciplines, and make your racing plans! – BY TOM COTTRELL AND SEAN FALCONER

GAUTENG

CENTRAL GAUTENG
Wednesday 3 October
Black Diamond Night Trail 8km & 4km, Randpark Golf Club, Setperk Road, Randburg, 7:30pm & 7:40pm, Heidi Muller 082 564 6468
Sunday 7 October
Spar Women's Challenge Johannesburg 10km & 5km, Marks Park. Judith Road, Emmerentia, 8am, Hank Bezuidenhout 083 256 0241
Saturday 13 October
Kings Kloof Paradise Trail Run 25km, 18km, 12km & 6km, Kings Kloof Trail, Oaktree, Muldersdrift, on N14, 7am, 7:20am, 7:40am & 8am, More info: entryninja.com
Sunday 14 October
Burger and Co. 15km & 5km, Boksburg Stadium, Jubilee Road, Leeuwpoort, Boksburg, 6am & 6:05am, Lauren Dance 011 917 3721 (W)
Zoo Trot 10km & 5km, Centenary Lawn. Johannesburg Zoo, Upper Park Drive, 7:30am, Lebogang Mathope 011 712 6817 (w)
Stadium Dash Joburg 6.5km Run powered by Peri, Ellis Park Arena, South Park Lane, New Doornfontein, Johannesburg, Time TBC, Race Organiser 011 022 0426 (w)
Thursday 18 October
Ruimsig Trail Run 10km & 5km, Ruimsig Country Club, Hole in One Avenue, Ruimsig, 6pm, Corne van Zyl 011 053 9153 (w)
Saturday 20 October
The 8-hour Trail Challenge, (5.25km laps), Avianto, Muldersdrif Rd, Zandspruit, Roodepoort, 8am (Solo), 10am (Extreme Relay) & 1pm (Fun Relay), Leon 079 529 0987
Sunday 21 October
Diepkloof Half Marathon, 10km & 5km, Nike Football Stadium, cnr Chris Hani Road & Mokoena Street, Klipspruit, Soweto, 6am, 6:30am & 6:45am, Race Organiser 067 031 3383
Fresh Trails #11 15km, 10km & 5km, Rietvlei Zoo Farm, Swartkoppies Road, Mulbarton, Joburg South, 7am, 7:30am & 8am, Eloff Hoffman 083 399 9564
Shift Wellness Summer Trail Run 13km, 8km & 5km, Walter Sisulu National Botanical Garden, Malcolm Road, Poortview, Roodepoort, 7am, 7:15am & 7:30am, Shift Wellness Collective 061 898 0432
Friday 26 October
Fresh Trails #12 10km & 5km, Rietvlei Zoo Farm, Swartkoppies Road, Mulbarton, Joburg South, 7am, Eloff Hoffman 083 399 9564
Saturday 27 October
Run With Mapaseka 5km Series, FNB Stadium, Nasrec, 8am, Sibongile 078 445 0249
Sunday 28 October
Carnival City Macsteel Trail Run 21.1km, 15km & 5km, Carnival City Casino & Hotel, cnr Century & Elsburg Roads, Brakpan, 7am (21 & 10) & 7:10am (5), More info: entryninja.com
Wednesday 31 October
Black Diamond Night Trail 8km & 4km, Johannesburg Country Club, Lincoln Street, Woodmead, Sandton, 7:30pm & 7:40pm, Heidi Muller 082 564 6468
Rowlin Glow Run 15km, 10km & 5km, Benoni Northerns Sports Grounds, Albert Bekker Park, Brodigan Street, Northmead, Benoni, 7pm (15 & 10) & 7:10pm (5), Jan Jordaan 082 800 0762

GAUTENG NORTH
Wednesday 3 October
Barn Night Trail 8km & 5km, Clay Café, The Big Red Barn, Nelson Road, Olifantsfontein, 7pm, Shane Gouldie 082 332 9552
Southern Nights Trail Series #1 10km & 5km, Klipriviersberg Nature Reserve, Frandaph Drive, Johannesburg South, 7:30pm, More info: wannado.co.za
Saturday 6 October
Chamberlain Capital Classic Half Marathon, 10km & 5km, PHSOB Club, Hofmeyr Park, Queens Crescent, Lynwood, 6am, Bert van der Raad 082 922 6817
Sunday 7 October
Tiger Trail Run 21km, 15km, 10km & 5km, Tierpoort Adventure Farm, Rooikat Street, Tierpoort, 7:30am, Shane Gouldie 082 332 9552
Wednesday 10 October
Southern Nights Trail Series #2 10km & 5km, Thaba Trails, 101 Kliprivier Drive, Rietvlei, Mulbarton, 7:30pm, More info: wannado.co.za
Saturday 13 October
Jacaranda City Challenge Marathon, Half Marathon, 10km & 5km, Pretoria Rugby Club, Totius Street, Groenkloof, Pretoria, 5:45am (42 & 21), 6:15am (10) & 6:30am (5), Marieta Bortoli 082 466 7031
Wednesday 17 October
Southern Nights Trail Series #3 10km & 5km, Glenvista Golf Club, Vorster Avenue, Glenvista, 7:30pm, More info: wannado.co.za
Saturday 20 October
CSIR Half Marathon, 10km & 5km, CSIR North Gate, off Meiring Naude Road, Brummeria, Pretoria, 6am (21 & 10) & 6:15am (5), Race Organiser 012 841 4094 (w)
Sunday 21 October
Gauteng Summer Trail Series #1 Long 12.2km & Short 6.8km, Hennops River, on R511, 7am (12) & 7:21am (6), Race Organiser 072 438 3242
Friday 26 October
Irene Primary School Moonlight 8km & 4km Fun Run, The Oval, Irene, 6:30pm, & 7pm, Race Organiser 012 667 1037 (w)
Saturday 27 October
CSI Irene Farm Race Half Marathon, 10km & 5km, Agricultural Research Council, Olifantsfontein Road, Irene, 6am, Race Organiser 082 951 2581
Bravecto Halloween Adventure Tails Bark Run 5km & 2km (with dogs), The Big Red Barn, Nelson Road, Olifantsfontein, 8am, Glizelle 083 264 3931
Four Seasons at Cowhouse Trail Run Series – Spring 15km, 10km, 5km & 2.5km, Cowhouse Market, cnr Ridge Road and Oukraal Boulevard, Hazeldean, Pretoria East, 4:30pm, Cowhouse Market 072 399 0154

VAAL TRIANGLE
Saturday 6 October
Lite2Nite 12-hour Circuit Race, 10km & 5km, Hoërskool Driehoek, Ramsbottom Street, Vanderbijlpark, 6am & 8am (10 & 5), Malie van der Walt 082 853 9144
Friday 19 October
John Dory 5km, Kollegepark Priary School, cnr Theo Wassenaar & Generaal Froneman, Vanderbijlpark, 5:30pm, Dawid Jordaan 082364 1954
Saturday 27 October
Akzonobel 32km, Half Marathon, 10km & 5km, Riverside Boulevard Mall, Frikkie Meyer Boulevard, Vanderbijlpark, 6am, Malie van der Walt 082 853 9144

WESTERN CAPE

BOLAND
Wednesday 3 October
FinGlobal Cliff Path Night 10km & 6km, Hermanus New Harbour (10) or Marine Hotel (6) to Dutchies Restaurant, Grotto Beach, 6pm (10) & 6:30pm (6), Paul du Toit 082 820 3331
Saturday 6 October
Paarlberg Mountain Half Marathon, 10km & 5km, Courtrai Primary School, Montreaux Street, Courtrai, Paarl, 7am & 7:10am, Race Organiser 083 770 5170
Amazing La Capra Goat Trail Run 28km, 15km, 8km & 5km, Fairview Wine Estate, Suid-Agter Paarl Road, Paarl, 7:30am (28), 8am (15), 8km (8:15am), 5km (8:30am) PLUS 8:45am (5km Walk), Race Organiser 072 764 4015
Saturday 6 – Sunday 7 October
Grabouw 2-day Mountain Challenge driven by Land Rover Cape Town, (Long: 25km & 28km, Short: 15km & 17km), Trails End, Worcester Road, Grabouw, 6:30am (long) & 7am (short), Ruan Botes 063 686 7315 (w)
Sunday 7 October
Helen Harder Foundation Breast Cancer Trail Run 10km & 5km, Middelvlei Wine Estate, Flamingo Road, Stellenbosch, 8am & 8:15am, More info: entryninja.com
Friday 12 October
Caltex Voet van Afrika Toontjie 4km Fun Run, Bredasdorp Sports Ground, Recreation Street, 6pm, Pieter du Toit 082 896 9482
Saturday 13 October
Cedarberg Traverse 100km Trail Run, Sanddrif Campsite, Dwarsrivier, Cedarberg, 5am, Caeli Manuel 072 924 2371
Caltex Voet van Afrika Marathon, Half Marathon & 10km, 42: Elim Road, 9.5km outside Bredasdorp, 21: Grashoek Farm, 19km from Bredasdorp, to Bredasdorp Sports Ground, Recreation Street (10 starts there), 6am (42), 7:30 (21) & 8am (10), Lizelle du Toit 082 658 6277
Van Loveren's Java Trail Run 10km, Van Loveren Family Vineyards, Robertson, 7:15am, Alet du Toit 023 615 1505 (w)
Green Forest Trail Run #3 21km, 10km & 5km, Nuweberg Forest to Fruiteways Eikenhof Farm, on R321, Grabouw, 8:30am (21) & 9am (10 & 5), Dominique Provoyeur 084 363 4104
Neethlingshof Pinotage Run 8km, (Wine stops every 2km), Neethlingshof Wine Estate, M12 Stellenbosch Arterial Road, near Stellenbosch, 9am, More info: entryninja.com
Cedarberg Night Marathon 44km Trail Run, Sanddrif Campsite, Dwarsrivier, Cederberg, 6pm, Caeli Manuel 072 924 2371
Sunday 14 October
Falke Klapmuts Cup Trail Run 15km, 12.5km, 7.5km & 5km, Dirtopia Trail Centre, Delvera Farm, on R44 between Stellenbosch & Klapmuts, 8am, 8:15am, 8:30am & 8:45am, Dirtopia 021 884 4752 (W)
Hope Hike & Bike CT 10km, 5km & 3km Trail Run, Blaauwklippen Wine Estate, Stellenbosch, 8am, 8:30am & 8:40am, More info: entryninja.com
Wednesday 17 October
Moore Stephens Nite 10km & 5km, Laerskool Stellenbosch, Endler Road, Stellenbosch, 6:30pm, Erik Eloff 083 792 2643 NEW DATE – WAS 10 OCTOBER
Saturday 20 October
The Hills Challenge Montague Trail Run 15km, 8km & Colour Run 2km, Doringlaagte, near Montagu, 7am, 7:25am & 11am, Hannes Gous 0828 55 3382
Berg & Beach Trail Run 30km, 18km & 7km, Fernkloof Nature Reserve, Fir Avenue, Hermanus, 7:15am, 7:20am & 7:25am, Uge Nel 082 658 3078
Hex Skyrun 30km & 18km, Matroosberg Private Reserve, Erfdeel Farm, Bo Swaarmoed Road, Matroosberg, 7:30am & 8am, More info: www.hexskyrun.co.za NEW DATE – WAS 8 SEPTEMBER
Botriver Chalenge Half Marathon, 10km & 5km PLUS 15km Trail Run MOVED TO 8 SEPTEMBER
Sunday 21 October
Pink Xtreme Trail Run 21km, 10km & 5km, Vrede en Lust Wine Estate, on Klapmuts-Simondium Road, just off R45, 7:15am, 8am & 8:15am, Lans Pepler 082 787 2472
Saturday 20 October
Kaleo Classic Trail Run 15km, 10km & 5km, Kaleo Guest Farm, Koue Bokkeveld, 35km from Ceres, 8:05am, 8:10am & 8:15am, Alet van Heerden 082 875 3656
Wednesday 31 October
Devonvale Night Run 10km & 5km, Devonvale Golf & Wine Estate, on M23 Bottelary Road near Stellenbosch, 6:30pm, Dominique Provoyeur 084 363 4104
Halloween Forest Night Run 10km & 5km, Muratie Wine Estate, Knorhoek Road, off R44 between Stellenbosch & Klpamuts, 7pm & 7:15pm, Dirtopia 021 884 4752 (W)

SOUTH WESTERN DISTRICTS
Thursday 4 – Saturday 6 October
Sneeuberg Traverse 100km 3-day Trail Run, Murraysburg, 40km off N1 on R63. Time TBC, More info: karoorunning.weebly.com
Saturday 6 October
PetroSA Marathon, Half Marathon, 10km & 3.5km, De Bakke Santos Caravan Park, George Road, Mossel Bay, 7am, Soraya De Reuck 044 873 0023 (w) NEW DATE – WAS 22 SEPTEMBER
Sunday 7 October
Marloth Mountain Challenge Trail Run 55km, 35km, 24.5km, Marloth Nature Reserve, Swellendam, 6am, Wildrunner Events 021 821 9898 (w)
Kuralndbrik Robberg Express Trail Run 10km & 5km, Robberg Nature Reserve, Beachyhead Drive, Plettenberg Bay, 8:30am, Greg Minopetros 072 629 5316
Saturday 13 October
Meiringspoort Half Marathon & 10km, Meiringspoort, De Rust, 7am, Elbe Schoeman 084 241 2501
Merrell Tsitsikamma Trail Run 11km, Tsitsikamma Falls Adventure, on N2 about 60km east of Plettenberg Bay, 9:30am, Tatum Prins 083 449 0760
Wednesday 17 – Thursday 18 October
The Otter African Trail RETTO 42km & Dassie 10km Trail Challenge, (Wednesday: 5km prologue – from 10:30am to 4:30pm; Thursday: 42 – waves from 6am to 6:30am), Nature’s Valley to Storms River Rest Camp, Magnetic South Events 044 382 2932 (W)
Friday 19 – Saturday 20 October
The Otter African Trail RETTO 42km & Dassie 10km Trail Race, (Friday: 5km prologue – from 10:30am to 4:30pm; Saturday: 42 – waves from 7am to 7:30am), Nature’s Valley to Storms River Rest Camp, Magnetic South Events 044 382 2932 (W)
Saturday 20 October
Hartenbos SPAR Spring 15km & 4km, Hartenbos Library, Witwatersrand Avenue, Hartenbos, 7am, Johan Viljoen 082 940 8830 NEW DATE – WAS 6 OCTOBER
Dassie 10km & Dassie RockRat 6km Trail Run, Storms River Rest Camp, 8:30am, Magnetic South Events 044 382 2932 (W)
Wednesday 24 October
Grant Thornton Business Relay, (6x2km Run & 4x2km Walk), E Coetzee Pharmacy, York Street, George, 6pm, Thia Landsberg 083 477 4780
Saturday 28 October
The Farm Half Marathon & 10km, Four Brother Potato Store, R404 between George Airport and Blanco, 7am, Thia Landsberg 083 477 4780

WESTERN PROVINCE
Wednesday 3 October
BAKgat Nite 10km, Zone Fitness & Leisure, cnr of Oos & Belrail Streets, Bellville, 6:15pm, Mike Strohman 082 491 2854
Saturday 6 October
CapeGate Clicks Charity Run 10km & 3km, Cape Gate Shopping Centre, cnr Okovango & De Bron Road, Brackenfell, 7am & 7:15am, Robbie Lindsay 082 202 3593
Durbanville Hills Trailfun presented by Cape Aqua Series #7 10km & 5km, Durbanville Hills Wine Estate, Tygervalley Road, 7:30am, Japie Swanepoel 082 443 3033
Sunday 7 October
K-Way Constantia Valley Grape Run Half Marathon & 14km, Alphen Community Centre, Constantia Main Road, 6:30am & 7am, Charlotte Kettlewell 021 761 8887 (W)
Wednesday 10 October
Silver Queen 10km, Ysterplaat Air Force Base, Cape Town, 6:30pm, Gail Jacobs 083 461 0741
Sunday 14 October
OUTsurance 94.5KFM Gun Run Half Marathon, 10km & 5km, Beach Road, Granger Bay, 6:30am (21), 7:15 (10) & 8:30am (5), Top Events 021 511 7130 (w)
Wednesday 17 October
ATC Summer Sunset Team Time Trial 4x3km, Green Point Cricket Club, 6:15pm, Gert Wilkins 073 308 3127
Saturday 20 October
West Coast AC Half Marathon & 4km, NSRI Building, Beach Road, Melkbosstrand, 6am & 6:45am, Reid Bremner 076 123 3421
Gratitude Trail Run 10km & 5km PLUS 6-hour 5km Relay, Lourensford Wine Estate, Lourensford Avenue, Erinvale, Somerset West, 7am, Tacia Roux 082 415 5595
African Centurion Walk 100 Miler, (Solo or relay teams of 2 or 4), Robben Island, 12pm, More info: http://africancenturion.com
Sunday 21 October
ARD 3 Vlei 10km & 5km, Fairmont Secondary School, Klip Road, Grassy Park, 7am & 7:20am, Zaid Orrie 083 376 7392
Saturday 27 October
Elsies River 10km & 5km, Salberau Sports Complex, Neptune Street, Elsies River, 6:45am & 7:15am, Bertram Windvogel 082 398 7148
De Grendel Trailfun presented by Cape Aqua Series #8 10km & 5km, De Grendel Wine Estate, Plattekloof Road, Panorama, 7:30am, Japie Swanepoel 082 443 3033
Sunday 28 October
Spar Chappies Challenge Half Marathon & 10km, Velocity Sports Lab, east end of Hout Bay Beach, to Kronendal Primary School, Hout Bay, 6am & 6:35am, Richard Sutton 082 643 6186
Groote Post Country Run 21km, 10km & 4km, Groote Post Wine Estate, on Darling Hills Road, between R27 & R307, Near Atlantis and Darling, 7am, 7:30am & 8am, Race Organiser 022 451 2202 (w)

KWAZULU-NATAL
Saturday 6 October
Sportsmans Spring Trail Series #3 12km & 5km, Cascades MTB Park, McCarthy Drive, Pietermaritzburg, 7am, Travis Dalrymple-Kelly 076 424 0694
Stop Human Trafficking 10km PLUS 5km Walk, Green Hub, 31 Stiebel Place, Blue Lagoon, Durban, 8:30am, UCEC 073 114 8969
Saturday 6 – Sunday 7 October
Run The Berg 2-day Trail Run, (25km & 25km or 15km & 15km), All Out Adventures, Moeggestap Farm, off D119, near Bergville, Northern Drakensberg, 7pm, All Out Adventures 079 417 4989
Sunday 7 October
Duke of York 16km & 5km, Bishopstowe Hall, Pietermaritzburg, 7am, Les Burnard 082 750 0822
South Coast Lake Eland Trail Run Series #4 20km, 10km & 5km, Lake Eland Nature Reserve, Port Sheptstone, 6am, 6:15am & 6:30am, Mandie Stander 079 493 7499
Saturday 13 October
Mutter Ultra Trail Run 65km & Mini Mutter 37km, St Bernard's Peak Mountain Lodge, near Swartberg, Southern Drakensberg, 4am & 6am, Malcolm Millar 083 253 0645
Vryheid Meat Masters Half Marathon Challenge & 5km, Bloemveld Dam, Vryheid, 7:30am, Sean Roberts 083 980 0202
Saturday 13 – Sunday 14 October
Glancairn 2-day Trail Run, Ram Run: 21km & 18km or Lamb Run 12km & 8km, Glencairn Farm, Underberg, 7am, Race Organiser 072 946 2452
Sunday 14 October
FNB Durban 10km CITYSURFRUN, Moses Mabhida Stadium, Masabalala Yengwa Street, Durban, 7am, Race Organiser 082 991 0045
Coastal Series #2 20km, 13km & 6km, Blythedale Coastal Resort, 7am, 7:30am & 7:45am, Lauren Booth 082 791 7069
Saturday 20 October
Pecanwood Oktoberfest 14km & 7km Trail Run, Pecanwood Farm, Birnamwood Road, Merrivale, Midlands, 7:45am & 8am, Jared Wilson 083 790 2801
Sunday 21 October
Merewent 10km, Dhubri Road Grounds, Merebank, 7am, Pat Pather 073 495 5521
Friday 26 October
Durban North CPF Nite 10km & 5km, Northwood Crusaders Sports Club, 10 Ranleigh Crescent, Durban North, 6pm, Dave Ward 082 492 1995
Sunday 28 October
Goss & Balfe Sapphire Coast Marathon, Half Marathon & 10km, Scottburgh (42) or Ilfrocombe (21) to Hutchinson Park, Amanzimtoti (10), 6am, Erich Luckfiel 083 474 7206
TinMan Tri Series #3 10km Beachfront Run, Suncoast Deck, Durban, 7am, B-Active Sports 031 763 1885 (W)
Coastal Series #3 15km, 10km & 5km, Kenneth Stainbank Reserve, Coedmore Avenue, Yellow Wood Park,Durban, 7am, 7:30am & 7:45am, Lauren Booth 082 791 7069

FREE STATE
Saturday 13 October
Makro Extreme – Standard Bank TrailrunSeries #2 20km, 10km & 5km, Makro Bloemfontein, cnr Eland Street & Hoofweg N8, Hoofweg, Bloemfontein, 7am, Nelio de Sa 082 777 6770
Friday 19 – Sunday 21 October
Old Mutual Golden Gate 3-day Trail Challenge, (27km, 29km & 27km), Glen Reenen Rest Camp, Golden Gate National Park, near Clarens, Time TBC, Andrew Booth 082 603 4098 NEW DATE – WAS 6 OCTOBER
Saturday 20 October
Harrismith Mountain Trail 30km & Mountain Race 15km, Harrismith Primary School, Greyling Street, 8am & 9:30am, Barbara van der Hoven 084 570 2544
Pentagon Pistols Charity Run 12km & 5km MOVED TO 8 SEPTEMBER
Sunday 21 October
Free State O.R. Tambo Marathon, Half Marathon & 10km, Mangaung Athletic Stadium, Att Horak Avenue, Bloemfontein, 6am, Kagisho Moeca 082 850 4499
Wednesday 24 October
DRC Pellissier 10km, 4km & 2km, NG Kerk Pellissier, Bloemfontein, 6pm, Jurina Immelman 082 411 0107
Friday 26 October
Pride in Tyres Berg-op Berg-af Half Marathon, 10km & 5km, Bloemfontein Bowling Club, Unie Avenue, Naval Hill, Bloemfontein, 6pm, Arnold Rabie 082 446 5791
Saturday 27 October
Ultra Trail Clarens 52km, Old Mill Drift, Clarens, 5am, Ruan Botes 063 686 7315

EASTERN CAPE

BORDER
Saturday 13 October
Jawitz Colour my Run 5km, Old Selbornian Club, Pearce Street, Berea, East London, 2:30pm, Sharon Eldridge 083 284 3781
Friday 26 October
Out the Green Box Nite Trail 5km Series #4, East London Golf Course, Gleneagles Upper Road, Bunkers Hill, East London, 7:15pm, More info: www.wonadventure.co.za
Saturday 27 October
Trick or Treat Trail Halloween Night 5km & 1km, Old Selbornian Club, Pearce Street, Berea, East London, 7pm, Sharon Eldridge 083 284 3781
Sunday 28 October
Encounter East Griqualand Trail Run 21km, 13km & 6km, Cedarberg Guest Farm, on D649 gravel road just outside Cedarville, 7:20am, 7:30am & 7:50am, More info: www.roag.co.za

EASTERN PROVINCE
Saturday 6 October
Buco Kowie Striders 27km & 10km, Big Pineapple, Bathurst (27) to Port Alfred Country Club, Mentone Road (10), 7am (27 walk), 7:30am (27 run) & 8am (10), Sticks Stiglingh 046 624 4948 (w)
Saturday 13 October
Clover Milk Run 10km & 5km, Kings Beach, Port Elizabeth, 7am, Kevin Benade 079 490 0427
Saturday 20 October
Mthatha Stret Race 10km & 5km, Unitra (WSU) Sports Grounds, Mthatha, 7am, Monwabisi Mgquibi 078 101 2695
Wednesday 24 October
Merrell Spring Night Trail Run 8km & 5km, Norm Hudlin Trails, Kragga Kamma Road, Port Elizabeth, 6:30am, Tatum Prins 083 449 0760
Sunday 28 October
1City Nelson Mandela Bay Marathon & 4×10.5km Relay, City Hall, Port Elizabeth, 6am & 6:15am, Michael Mbambani 079 149 6796

FAR NORTH

LIMPOPO
Friday 5 October
Mazda Polokwane Nite 2-in-1 10km & 5km, Peter Mokaba Stadium, Dorp Street, Polokwane, 6:30pm, Corrie Calitz 072 149 2674
Saturday 13 October
Foskor Open Pit Half Marathon, 10km & 5km, Foskor Moshate Parking Area, Phalaborwa, 7am, Solomon Makhubedu 060 996 9067
Saturday 27 October
SA Run 4 Cancer Ultra Marathon 48km, 32km, Half Marathon, 10km & 5km, Route R71 Moria ZCC (48, 32 & 21) or New Peter Mokaba Stadium, Webster Street, Polokwane (10 & 5), 6am (48, 32 & 21), 7am (10) & 7:30am (5), Corrie Calitz 072 149 2674

MPUMALANGA
Wednesday 3 October
Maximed Pharmacies Nite 10km & 4.9km, Standerton Show Grounds, 7pm, Heidi van der Merwe 072 391 0788
Saturday 6 October
Rainbow Lake Umuzi Festival Half Marathon, 10km & 4km, Lake Umuzi, Secunda, 6:30am (21 & 10) & 6:40am (4), July Mavuso 082 806 1352
Build it Graskop God's Window Half Marathon, 10km & 4.9km, Graskop Caravan Park, Main Street, Graskop, 7am, Andre Vianello 084 516 8374
Buffalo Gorge Trail Series 18km, 10km, 6.5km & 2.5km, Buffalo Gorge Eco Adventure Centre, Buffelskloof Farm, Middelburg, 7:30am, Ryk Diepraam 083 528 9586
Wednesday 10 October
Waypoint Night 10km & 4.9km, Sasol Recreation Club, Secunda, 7pm, Wynand 071 858 4228
Saturday 13 October
Embalenhle 2 in 1 Challenge Half Marathon, 10km & 4.9km, Skhosi Life Style Centre, Dr Ngwasheng Street, Embalenhle, near Secunda, 6am, July Mavuso 082 806 1352
Mariepskop Trail Run 15km, Forever Resorts Swadini, Blyde River Canyon Nature Reserve, Swadini Road. 8am Nathalie Richter 072 271 4006
Saturday 13 – Sunday 14 October
Crystal Crusade 2-day Trail Run, (Crusader: 25km & 15km, Discoverer: 10km & 5km), Crystal Springs Mountain Lodge, Robber’s Pass, Pilgrims Rest, 7am, Shane Gouldie 082 332 9552
Wednesday 17 October
Hans Storm Memorial Nite 10km & 4.9km, Laërskool JJ van der Merwe, Ermelo, 6pm, Engela van Zyl 082 491 1681
Saturday 20 October
Sanbonani 3-in-1 Marathon, Half Marathon & 10km, Perry’s Bridge, Grasko Road, to Sanbonani Resort Hotel, Hazyview, 5:30am (42) & 6am (21 & 10), Benjamin Maluka 071 491 4306
Mall to Mall Half Marathon, 10km & 4.9km, Middelburg Mall, Dolerit Crescent, Middelburg, 7am, Piet Schoeman 072 791 0378
Wednesday 24 October
MHS Run 10km & 4.9km, Middelburg High School, Time TBC, Paul Bester 082 966 7767
Saturday 27 October
Elhanzeni Sport Tourism Day Half Marathon, 10km & 4.9km, Mbombela Stadium, 1 Bafana Road, Mataffin, Nelspruit/Mbombela, 6:30am, Beth Bloch 079 881 3582
Coaldust Circuit Race 48km, Half Marathon, 10km & 5km, Elkana Educational Centre, 2 Aasvoël Street, Reyno Ridge, Witbank/eMalahleni, 6am, Abie Smit 072 573 2501

NORTH WEST

CENTRAL NORTH WEST
Saturday 13 October
Matlosana Mall Fun Run 10km, 5km & 2.5km, Matlosana Mall, Klerksdorp, 7am, Jasper van Zyl 083 290 4743
Wednesday 17 October
Supa Quick Nite 10km & 5km, Olen Park Rugby Stadium, cnr James Moroka Avenue & Piet Bosman Street, Potchefstroom, 7pm, Chantelle Pat 073 466 9158
Wednesday 24 October
Gereformeerde Church Klerksdorp 10km, 5km & 2.5km, Gereformeerde Kerk, Flamwood Drive, Klerksdorp, 6pm, Andre Pelser 082 875 2378

NORTH WEST NORTH
Saturday 27 October
Lichtenburg Zebra Zamba Half Marathon, 10km & 5km, 1 Caroll Street, Lichtenburg, 6:30am, Francois du Toit 083 376 1800
Sunday 28 October
Gauteng Summer Trail Series #2 14km & 7.4km, Titan’s Forest, Segwati Game Ranch, on R400 near the Cradle of Humankind, 7am & 7:21am, Race Organiser 072 438 3242
Hope Hike & Bike GP 10km, 5km & 3km Trail Run, Van Gaalens Farm, on R560, near Skeerpoort, 8am, 8:30am & 8:40am, More info: entryninja.com

NORTHERN CAPE

GRIQUALAND WEST
Saturday 6 October
RWFL Lion Roars Trail Run #2 18km & 5km, Tarentaalrand Safaris, off R64, Kimberley, 8am, Jenny Uys 082 834 8499
Saturday 13 October
Vodacom4U Half Marathon, 10km & 5km, Bishops Old Boys Club, Memorial Road, Kimberley, 6am, Magda Oldewage 083 676 0921
Saturday 27 October
Van Zyl's Vleis 10km, Van Zyl's Vleis, Kimberley, 7am, Magda Oldewage 083 676 0921

NORTH WEST CAPE
Saturday 20 – Friday 26 October
Kalahari Augrabies Extreme Marathon, (248km over 7 days with one rest day), Augrabies Falls National Park, 120km from Upington, 7am, Nadia Arndt 083 309 7755

NEIGHBOURING COUNTRIES

NAMIBIA
Saturday 6 October
Hangana Hake Run & Ride Marathon, Half Marathon, 10km, 42: Pro-Ed Akademie Primary School, Kiaat Street, Vineta, Swakopmund (42) or Daredevil Adventures, Long Beach (21) to Jan Wilken Stadium, Walvis Bay (10 starts here), 6am (42), 7am (21) & 8am (10), Francois van der Merwe +264 (0)85 122 9177
Saturday 13 October
Cycle Classic 10km & 5km, SKW Olympia, Windhoek, Time TBC, Windhoek Harriers +264 (0)81 124 9471
Omaruru Street Mile, Omaruru, Time TBC, BK Karumendu +264(0)81 311 8489
Saturday 20 October
Somerfees 12km & 7km Trail Run PLUS 5km Walk, Okahandja Spar, Time TBC, Lance +264 (0)85 122 1308
X-Trail, Moon Landscape, Swakopmund, more details TBC
Dr Sam Nujoma Half Marathon, 10km & 5km, Windhoek, Time TBC, Robert +264 (0)81 276 6327
Friday 26 October
Halloween Trail Run, Windhoek Trails Farm, Otjivero Street, Kleine Kuppe, 6pm, More info: farmwhkfitness@gmail.com
Saturday 27 October
Copper Run 10km & 5km, Minen Hotel, Tsumeb, Time TBC, Nigel Reynolds +264 (0)81 417 2922
Walk For Bibles 5km, Various venues & Times TBC, Race Organiser +264 (0)83 333 7787

ORIENTEERING
Sunday 7 October
Gauteng Bush #9, (Middle Distance), Le Godimo Horse Trails, Broederstroom, North West Province, Time TBC, ROC: Ian Bratt 082 887 6611
Saturday 13 October
Polokwane Rogaine, Ga Rampheri, Molepo, Limpopo, Time TBC, POC: Club Administrator 073 462 6114

MULTISPORT
Sunday 7 October
Cowhouse Cross Duathlon #6, Bull 10km/30km/2km, Steer 5km/15km/2km, Heifer 2km/5km/500m & Calf 250m/500m/100m, Cowhouse Market, Ridge Road, Pretoria East, Gauteng, 7am, Go Sport Events 082 453 0096
Friday 12 – Sunday 14 October
Cape Cross Triathlon, Day 1: 1.5km/35km/10km, Day 2: 1.5km/28km/10km, Day 3: 1.5km/27km/13kmTheewaterskloof Dam to Somerset West, 10am, Adriaan Theron 082 980 9318
Saturday 13 October
Uplands Pretoria Offroad Duathlon, 4km/35km/4km, 2km/15km/2km & 750m/5km/750m, Individual or Relay (2 & 3) entries, Uplands School, Nelspruit, Mpumalanga, 6am, 6:30am & 8:30am, Race Organiser 082 439 2805
Sunday 14 October
Tribal Triathlon Series #2, Olympic 1.5km/40km/10km, Sprint 750m/20km/5km & Mini 400m/10km/2.5km, Orient Beach, East London Beachfront, Border, 7:30am, SCR Tribal 0714294255
Saturday 20 October
Free State Triathlon/Duathlon, Maselspoort, near Bloemfontein, Free State, More details TBC: www.fstriathlon.co.za
Steam Train Challenge 90km, (Six legs: 3 run, 3 MTB Relay teams or individual entries), Wellington to Ceres Golf Club, 8am, Race info: http://steamtrainchallenge.co.za
Sunday 21 October
Standard Bank 5150 Ekurhuleni, Olympic 1.5km/40km/10km & FunTri 400m/20km/5km, Germiston Lake, Gauteng, Time TBC, Race Office 082 476 6626
Saturday 27 October
Slanghoek MTB Triathlon, Sprint 650m/12km/5km, Breëdland Wine Cellar, Slanghoek Road, near Rawsonville, Western Cape, 9:20am (men) & 10am (women & teams), Iqela Events: entries@iqela-events.co.za
Sunday 28 October
Redhub Triathlon/Duathlon MTB & Road #6 & Ultra Tri, Road: Ultra Tri 1.9km/90km/21km (7am), Standard Tri 1.5km/40km/10km (7:30am), Sprint Tri 750m/20km/5km (8am), Du 4km/40km/5km (7:30am) or Cross: Ultra Tri 1.9km/50km/21km (7am), Tri 1.5km/25km/10km (7:30am), Light MTB 750m/12km/5km (8am), Du 4km/25km/5km (7:30am), Cradle Moon Lakeside Lodge, Gauteng, Time TBC, Race Organiser 073192 5533
Slanghoek Road Triathlon, Long 1.5km/42km/10km & Short 650m/20km/5km, Breëdland Wine Cellar, Slanghoek Road, near Rawsonville, Western Cape, Long: 7:40am-8:40am (various waves) & Short: 9:20am-10am (various waves), Iqela Events: entries@iqela-events.co.za
TinMan Triathlon Series #4 Final, Challenge 1km/32km/10km, Sprint 600m/21km/5km & Mini Tri 200m/6km/2.5km, Suncoast Deck, Durban, Kwazulu-Natal, 7:10am (Mini), 7:20 (Sprint) & 7:40 (Challenge), B-Active Sports 031 763 1885 (W)

OBSTACLE RACING
Saturday 6 October
Toyota Warrior #7 Meerendal, Black Ops 15km (30 obstacles), Commando 10km (20), Rookie 5km (15) & Kids 1km (8, unlimited laps), Meerendal Wine Estate, Vissershok Road, Durbanville, Western Cape, Various times, Race Office 087 150 3144
Fedhealth Impi Challenge #3 – Gauteng, Elite 18km (26 obstacles), Challenge 10km (18 obstacles), Dash 5km (12), Van Gaalens Kaasmakerij, Skeerpoort, Brits, North West, Various start times rom 7:30am, Iqela Events 087 012 5044
Runstacles 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Special Ops OCR, Sergeant Elite 10km (38 obstacles), Sergeant 10km (38) & Corporal 5km (22), Sunset River Resort, Maselspoort, near Bloemfontein, Free State, Start waves from 7am, Special Ops OCT 082 442 4988
Saturday 13 October
Fisherman's Friend Strongmanrun, 21km (27 obstacles), 15km (21) & 8km (12), Faure Stadium, Faure Street, Paarl, 8am, 9:30am & 9:40am, Race Organiser 083 462 0424
Cliffview Crusher Challenge, Crusher 4.4km, Commander 2.2km, Intermediate 1.2km & Junior 600m, Cliffview Primary School, Wilson Street, Fairland, Johannesburg, 11am (600m), 12pm (1.2km), 1pm (2.2km) & 2pm (4.4km), More info: entryninja.com
Alverstone Altitude Rush 6km, Roseway Waldorf School, D435 Alverstone Road, Alverstone , KwaZulu-Natal, Various waves from 9am, Race Organiser 072 748 8819
Runstacles 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Sunday 14 October
Stadium Dash Joburg 6.5km & 3.5km powered by Peri, Ellis Park Arena, South Park Lane, New Doornfontein, Johannesburg, Gauteng, Start times from 7am to 9:35am, Race Organiser 011 022 0426 (w)
Gajiga Run Riversands, 5km with inflatable obstacles, Riversands Farm Village, Rose Road, Fourways, Gauteng, 8am, www.gajiga.co.za
Saturday 27 October
Runstacles 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Afterdark Invasion: Zombie Edition 6km, D’Vines Estate, on R101 near N1 Toll Plaza, Paarl, 7pm, More info: www.afterdarkinvasion.com

ADVENTURE RACING
Sunday 14 October
Bushwhacker Tuff Race #2, More info: www.wonadventures.co.za
Saturday 27 – Sunday 28 October
A1 Adventure Racing Series #5 – Expedition Africa Full Moon Kinetic Adventuro, 120km Run, MTB, Kayak & Ropework, Drakensberg, KwaZulu-Natal, Heidi Muller 082 564 6468

Superb Spring Racing
September 2017

South African runners are blessed with a terrific race calendar, with so many great races to do, so check out these events for the coming month, including road and trail runs as well as other running disciplines, and make your racing plans! – BY TOM COTTRELL AND SEAN FALCONER

GAUTENG

CENTRAL GAUTENG
Saturday 1 September
Adrienne Hersch Challenge Half Marathon, 10km & 5km, Randburg Central Sports Complex, cnr Republic Road & Silver Pine Avenue, Randburg, 6:30am, Cathy Cowan 079 844 7156
Merrell Spring Run 20km, 12km & 6km, Walter Sisulu National Botanical Garden, Malcolm Road, Poortview, Roodepoort, 7am, 7:30am & 8am, Tatum Prins 083 449 0760
Heidelberg Mountain Challenge 10km & 5km Trail Run, Hoër Volkskool Heidelberg, Heidelberg, 8:40am & 8:50am, Race Organiser 082 560 2275
Sunday 2 September
Awesome Ladies Spring 10km & 5km, Edenpark Stadium, Eden Park, Alberton, 7am, Bongane Mabuza 082 453 5437
The Campus Run Series 8km & 5km – Spring Run, The Campus, Sloane Street, Bryanston, 8am, More info: sean@wannado.co.za
Wednesday 5 September
Kinetic Night Trail Run 8km & 4km, Woodmead Country Club, Lincoln Street, Woodmean, Sandton, 6pm, Heidi Muller 082 564 6468
Sunday 9 September
Fred Morrison Half Marathon, 10km & 5km, Germiston Stadium, Delville Road North, Germiston, 7am (21 & 10) & 7:15am (5), Les Black 082 552 7866
Zoo Trot 10km & 5km, Centenary Lawn, Johannesburg Zoo, Upper Park Drive, Parkview, 7am, Lebogang Mathope 011 712 6817 (w)
Four Seasons Hotel Run for Hope 7.8km & 5km, Hope School Sport Grounds, Pallinghurst Road, Westcliff, Johannesburg, 7am, More info: www.westcliffrunforhope.co.za
Friday 14 September
Serengeti Night Trail 10km & 5km, Serengeti Golf and Wildlife Estate, Kempton Park, 7pm, Shane Gouldie 082 332 9552
Sunday 16 September
Rockies Gerald Fox Memorial Half Marathon, 10km & 5km, Johannesburg Zoo, Upper Park Drive, Parkview, 7am, Race Organiser 084 674 3290
Wednesday 19 September
Thaba Nights 10km & 5km Trail Run #1, Thaba Trails Bike Park, Klipriviersburg Nature Reserve, Mulbarton Johannesburg, 7:30pm, More info: sean@wannado.co.za
Thursday 20 September
Jackal Trail Run 10km & 5km, Jackal Creek Golf EstateBoundary Road, Northriding, 7pm, Race Organiser 011 053 9153 (w)
Sunday 23 September
Mayfield Square 10km & Street Mile, Mayfield Square, Lurie Road, Daveyton, 7am, Vusi Mashinini 072 128 9030
Monday 24 September
FNB Joburg 10km CITYRUN, FNB Bank City, Simmonds Street, to Mary Fitzgerald Square, Newtown, 8am, Race Organiser 074 927 4838
Friday 28 September
Germiston Golf Club Night 8km & 4km, Germiston Golf Club, 99 Rand Airport Road, Elandsfontein, Germiston, 7pm, Shane Gouldie 082 332 9552
Sunday 30 September
Rainbow Half Marathon, 10km & 5km, Barnard Stadium, cnr Plane & Green Roads, Kempton Park, 7am, Stanley Khoele 082 968 1372

GAUTENG NORTH
Saturday 1 September
Spirit of Flight 10km & 5km, Air Force Base Swartkop, Valhalla, Centurion, 6:30am, Jan Essau 071-3434504
Wednesday 5 September
Rietvlei Night Trail 10km & 5km, Rietvlei Nature Reserve, Rietvlei Dam, Pretoria, 7pm, Shane Gouldie 082 332 9552
Saturday 8 September
Value Logistics Addicted to Life Half Marathon, 10km & 5km, Voortrekker Monument, Pretoria West, 6am, Race Organiser 071 405 5588
Spring Trail Run 15km, 10km & 5km hosted by Dootch Fund, The Big Red Barn, 7 Nelson Road, Olifantsfontein, 8am, Race Organiser 072 662 7243
Bark Run 10km, 5km & 2km (with dogs), Rockfalls Ranch, Hoekplaats, Main Road, Erasmia, Centurion, 8am, Glizelle 083 264 3931
Rotsvas Trail 12km, Rotsvas Moolman, Pretoria, 8am, Race Organiser 083 635 9722
Sunday 9 September
The Zoo Trot 10km & 5km, Pretoria Zoo, Boom Street, Pretoria, 8am, Shane Gouldie 082 332 9552
Wednesday 12 September
Lester Mills Memorial Nite 10km & 5km, Bestmed Athletics Stadium, South Street, Hatfield, Pretoria, 6:30pm, Vollie Spies 082 821 6952
Barn Spring Night Trail Run 10km & 5km, The Big Red Barn, 7 Nelson Road, Olifantsfontein, 7pm, Shane Gouldie 082 332 9552
Saturday 15 September
Brooklyn Half Marathon, 10km & 5km PLUS 21km & 10km Walk, Brooklyn Design Square, cnr Veale and Bronkhorst Streets, Brooklyn, Pretoria, 5:30am (21W), 6am (21), 6:10am (10), 6:20am (10W) & 6:30am (5), Bert van den Raad 082 922 6817
Prestige Trail Run #4 21km, 15km, 10km, & 5km, Wattlesprings Country Recreation, Garsfontein Road, Bronkhorstspruit, 8am, 8:15am, 8:30am & 8:45am, Race Organiser 082 562 9841
Family & Paws Fun Run/Walk, (Distance optional), Smuts, Irene River, Pretoria, 8am, Shane Gouldie 082 332 9552
Sunday 16 September
Fresh Spring Trail Run 18km, 12km & 6km, Spark Adventure Park, Shabelo Estate, Roodepoort, 7am, Eloff Hoffman 083 399 9564
Smuts Trail Series 21km, 15km, 10km & 5km, Smuts, Irene River, Pretoria, 8am, Shane Gouldie 082 332 9552
Wednesday 19 September
Wellness Nite Trail Run 10km & 5km, Irene Golf Club, 1 Main Road, Irene, 7pm, Shane Gouldie 082 332 9552
Saturday 22 September
Bigen Charity Fun Run 10km & 5km, The Innovation Hub, Allan Cormack Street, Pretoria, Time TBC, Glizelle 083 264 3931
Sunday 23 September
Jolly July in Spring Trail Run 21km, 13km & 8km, Casa-Lee Country Lodge, Donkerhoek, Pretoria East, 8am, 8:15am & 8:30am, Debbie Aggenbeg 083 294 5260
Rietvlei Trail Series 10km & 5km, Rietvlei Nature Reserve, Rietvlei Dam, Pretoria, 8am, Shane Gouldie 082 332 9552
Monday 24 September
Bophelong 10km & 5km, Bophelong Community Centre, Mamelodi, 6:15am, Katlego Ngconewane 078 446 1838
The Great Train Race #2 10km, Rayton to Cullinan, 7:30am, Shane Gouldie 082 332 9552
Afrirun Trail Run 10km, 5km & 1km, Function at the Junction Golf Course & Country Club, Apies River Road, Vastfontein, Pretoria, 7:20am, SS Timing 082 738 2909
Wednesday 26 September
Botanical Series 10km & 5km Trail Run, Pretoria National Botanical Gardens, Cussonia Avenue, Brummeria, Pretoria, 7pm, Shane Gouldie 082 332 9552
Saturday 29 September
Clover Irene Spring Race Half Marathon, 10km & 5km, Irene Village Mall, Nellmapius Drive, Centurion, 6am, Race Organiser 082 951 2581
National Business Challenge Relay 6x7km Run PLUS 3x7km Walk, Rietondale Park, Soutpansberg Road, Rietondale, 6am, Race Organiser 087 097 0011
Bark Run 10km, 5km & 2km (with dogs), The Big Red Barn, 7 Nelson Road, Olifantsfontein, 7:30am, Glizelle 083 264 3931
Sunday 30 September
Barn Family Trail Run Series 21km, 15km, 8km & 5km, The Big Red Barn, 7 Nelson Road, Olifantsfontein, 8am, Shane Gouldie 082 332 9552

VAAL TRIANGLE
Sunday 2 September
Vaal River City Marathon, Half Marathon, 10km & 5km, Isaac Styl Stadium, Vanderbijlpark, 6am, Norman Dlomo 072 295 4175
Saturday 8 September
Adam Barnard Colour Run 5km, Emerald Resort & Casino, 777 Frikkie Meyer Boulevard, Vanderbijlpark, 8am, SS Timing 082 738 2909
Monday 24 September
Lusa Trail Run 15km, 10km, 5km & 2km, South East Boulevard Shopping Centre, cnr Andries Potgieter & Hendrick van Eck, Vanderbijlpark, 8am, SS Timing 082 738 2909
Saturday 29 September
Midvaal Half Marathon, 10km & 5km CANCELLED

WESTERN CAPE

BOLAND
Saturday 1 September
Riebeek-Kasteel Half Marathon, 10km & 5km, Riebeek-Kasteel Church Hall, Piet Retief Street, Riebeek-Kasteel, 7:30am (21), 8am (10) & 8:15 (5), Anneke Mouton 082 495 3234
Auric Auto/Auto Atlantic Run The Vines #7 Windmeul 17km, 10km & 5km Trail Run, Windmeul Kelder Wine Estate, near Paarl, 7:45am, 8am & 8:15am, Lans Pepler 082 787 2472
Zoetendal Academy Southernmost Fun Run in Africa 16km & 5km, Zoetendal Academy, Melkbos Street, L’Agulhas, 8am, Herman Oosthuizen 082 586 4409
Tip Trans Cederberg Extreme 15km Trail Run, Citrusdal, 8:45am, Aldo Bruwer 082 801 5766
MediHelp Ride & Run 10km Trail Run, Dirtopia Trail Centre, Delvera Farm, on R44 between Stellenbosch & Klapmuts, 9:10am, Dirtopia 021 884 4752 (W)
Saturday 1 – Sunday 2 September
Run2Nowhere 2-day Stage Trail Run, Dutch Reformed Church Grounds, cnr of Church & Voortrekker streets, McGregor, Time TBC, Race Organiser 082 642 6303
Thursday 6 September
First Ascent Spier Night Run #2 8km & 4km, Spier Wine Estate, on R310 Baden Powell Drive near Stellenbosch, 7pm & 7:10pm, Ugene Nel 082 658 3078
Friday 7 September
Botrivier Challenge Night Run 5km, Historic Botrivier Station, 7pm, Wilfred Habelgaarn 083 324 1846
Saturday 8 September
Botrivier Challenge Half Marathon, 15km, 10km & 5km, Historic Botrivier Station, Botrivier, 7am, Wilfred Habelgaarn 083 324 1846
Piket-Bo-Berg Trail Run 18km & 8km, Moutons Valley Farm, Piket-Bo-Berg, Piketberg, 9:15am & 9:30am, Gus Pickard 076 450 7870
Hex Skyrun 30km & 18km, Matroosberg Private Reserve, Erfdeel Farm, Bo Swaarmoed Road, Matroosberg, 7:30am & 8am, More info: www.hexskyrun.co.za
Ride2Nowhere Fun (Trail) Run 12km & 6km, Dutch Reformed Church Grounds, cnr of Church & Voortrekker streets, McGregor, 8:30am, Race Organiser 082 642 6303
Sunday 9 September
Spring Trail Run 10km & 6km, Knorhoek Wine Estate, Knorhoek Road, off R44 between Stellenbosch & Klapmuts, 8am & 8:15am, Dirtopia 021 884 4752 (w)
Green Forest Trail Run #2 21km, 10km & 5km, Hawequa Plantation, Paarl to D’Vine Estate, R101 near N1 Tunnel Toll Plaza, 8:30am (21) & 9am (10 & 5), Dominique Provoyeur 084 363 4104
One Heart Family Trail Run 10km, 5km & 3km, Blaauwklippen Wine Estate, on R44 near Stellenbosch, 8am, More info: www.oneheartforkids.co.za
Wednesday 12 September
Devonvale Night Run 10km & 5km, Devonvale Golf & Wine Estate,Blumberg Drive, off M23 Bottelary Road, near Stellenbosch, 6:30pm, Dominique Provoyeur 084 363 4104
Thursday 13 September
First Ascent Spier Night Run #3 8km & 4km, Spier Wine Estate, on R310 Baden Powell Drive near Stellenbosch, 7pm & 7:10pm, Ugene Nel 082 658 3078
Saturday 15 September
Ceres Fruit Juices Michell’s Pass Half Marathon, 10km & 5km, Victoria Park, Ceres, 7:30am (21) & 7:45 (10), Nico Jansen 078 882 5299 NEW DATE – WAS 22 SEPTEMBER
N7 Track Challenge Trail Run 12km & 5km, Kardoesie on N7, Piekenierskloof Pass, near Citrusdal, 8:30am & 9am, More info: www.entryninja.com
Sunday 16 September
Sunfield Home Trail Run 17km, 10km & 5km, Welbedacht Wine Estate, Oakdene Road, Wellington, 8:30am , 9am & 9:15am, Lans Pepler 082 787 2472
Delvera Coffee & Craft Market 10km & 5km Trail Run, Dirtopia Trail Centre, Delvera Farm, on R44 between Stellenbosch & Klapmuts, 9am & 9:15am, Dirtopia 021 884 4752 (W)
Sunday 23 September
Funky Fynbos Trail Run 30km, 12km & 5km, Lomond Wine Estate, Gansbaai, 7am, Naomi Potgieter 083 267 8164
Monday 24 September
Auric Auto/Auto Atlantic Run The Vines #8 Anura 17km, 10km & 5km Trail Run, Anura Wine Estate, near Klapmuts, 7:45am, 8am & 8:15am, Lans Pepler 082 787 2472
Saturday 29 September
Total Whale Festival Half Marathon & 5km, Hermanus High School, Jose Burman Street, Hermanus, 7am, Carina van der Merwe 082 823 8632
Slanghoek Trail Run 17km, 10km & 5km, Slanghoek Cellar, Breede River Valley, 8am, 8:15am & 8:30am, Lans Pepler 082 787 2472

SOUTH WESTERN DISTRICTS
Saturday 1 September
Die Naguil 5km & 3km, Rainbow Motors, Onverwacht Crescent, Oudtshoorn, 9am, Petrus Le Roux 083 443 8824
Friday 7 September
Space Race George Herald Run with the Stars Nite 10km & 3km, Glenwood House, Glenwood Avenue, George, 6pm, Thia Landsberg 083 477 4780
Saturday 22 September
PetroSA Marathon, Half Marathon, 10km & 3.5km, De Bakke Santos Caravan Park, George Road, Mossel Bay, 7am, Soraya De Rueck 044 873 0023 (w)
Saturday 22 – Monday 24 September
Oyster Catcher 3-Day Trail Run, (20km, 16km & 20km), Sandpiper Sports Centre, Boggomsbaai, near Mossel Bay, 8am, Janine Swart 083 662 2022
Saturday 29 September
Laingsburg Karoo Ultra Marathon 80km, Half Marathon & 10km, JJ Ellis Sports Field, Meiring Street, Laingsburg, 5am, Petro Buys 073 654 1652
Strawberry Festival Farm Trail Run 9km & 5km, Redberry Farm, Blanco, George, 9am, Thia Landsberg 083 477 4780
Saturday 29 – Sunday 30 September
Oyster Catcher 2-Day Trail Run, (20km & 16km), Sandpiper Sports Centre, Boggomsbaai, near Mossel Bay, 8am, Janine Swart 083 662 2022

WESTERN PROVINCE
Saturday 1 September
WPA Race Walking Grand Prix #4 30km, 20km, 10km, 5km, 3km & 1km, Youngsfield Military Base, Wetton, 7am (30), 8am (20), 9am (10) & 10am (other), Stefano Kruger 076 948 8483
Spring TrailFun 10km & 5km, Hillcrest Wine & Olive Estate, M13 Tygerberg Valley Road, near Durbanville, 8am, Japie Swanepoel 082 443 3033
Medihelp Tekkie Challenge 10km & 5km, Jan Kriel School, School Street, Kuilsriver, 7:30am & 7:45am, Estelle Kock 073 313 1668
Sunday 2 September
Satori Camel Run 16km, Noordhoek Sports Fields, off Chapman’s Peak Drive, Noordhoek, 7:30am, Craig Farham 082 416 5488 NEW DATE – WAS 9 SEPTEMBER
Table Mountain Challenge Trail Run 44km, Gardens Tech Rugby Club, Monteal Avenue, Oranjezicht, Cape Town, 6am, Caeli Manuel 072 924 2371
Fittest on the Farm Trail Run 10km, 5km & 3km, La RicMal Estate, off Bottelary Road near Kraaifontein, 8:15am, 8:30am & 8:45am, Lans Pepler 082 787 2472
Wednesday 5 September
Merrell Spring Night Run #1 8km & 5.5km, Jonkershuis Restaurant, Groot Constantia Wine Estate, Constantia, 6:45pm, Tatum Prins 083 449 0760
Sunday 9 September
Ommiedraai 10km & 5km PLUS 10km Walk, Rosmead Sports Fields, Rosmead Avenue, Wynberg, 7am & 7:15am PLUS 7:10am, Waled Samsodien 084 603 3155
Wednesday 12 September
Merrell Spring Night Run #2 8km & 5.5km, Jonkershuis Restaurant, Groot Constantia Wine Estate, Constantia, 6:45pm, Tatum Prins 083 449 0760
Saturday 15 September
UWC Street Mile, UWC Campus, Modderdam Road, Bellville, 10am, Glen Bentley 021 952 2318 (w)
Sunday 16 September
MSA Multisport 10km & 5km, William Herbert Sports Grounds, Rosmead Avenue, Wynberg, 7am, Nasrulla Enus 082 574 5323
Wednesday 19 September
Merrell Spring Night Run #3 8km & 5.5km, Jonkershuis Restaurant, Groot Constantia Wine Estate, Constantia, 6:45pm, Tatum Prins 083 449 0760
Saturday 22 September
Sanlam Peace Trail 22km and 12km, Green Point A Track, Fritz Sonnenberg Road, Green Point, 6:40am & 7:10am, Wildrunner Events 021 821 9898 (w)
Sanlam Cape Town Peace 5km Fun Run, Green Point A Track, Fritz Sonnenberg Road, Green Point, 8am, Race Office 021 511 7130 (w)
TrailFun at CY Market Trail Run 10km & 5km, CY Market, Stone Shed venue, Cape Farms, near Durbanville, 7:30am & 7:4am, More info: www.entryninja.com
Sunday 23 September
Sanlam Cape Town Marathon & 10km, Cnr Beach Road & Granger Bay Boulevard, Green Point, 7am (42) & 7:10am (10), Race Office 021 511 7130 (w)
Saturday 29 September
Goodwood Harriers Challenge 10km, Fort Ikapa Military Base, Townsend Street, Tygerdal, 7am, Faffa de Jager 082 978 9339
Battle Up Blaauwberg Hill Trail Run 16km & 10km, Table Bay Mall, cnr West Coast Road & Berkshire Boulevard, Sunningdale, Blaauwberg, 7:30am & 7:45am, Race Organiser 082 855 9014

KWAZULU-NATAL
Saturday 1 September
Spring Mnweni Marathon 38km Trail Run, Mnweni Cultural & Hiking Centre, Bergville, Time TBC, Bruce Arnett 083 564 3750
Sunday 2 September
Parkland Superspar Capital Climb Challenge 15km & 5km, Voortrekker High School, Cordwalles Road, Town Hill, Pietermaritzburg, 8am, Tony Morrison 083 374 9502
Saturday 8 September
Old Mutual Mont-Aux-Sources 50km Challenge, Royal Natal National Park, Ukhahlamba Drakensberg Park, 5:30am, Race Organiser 083 387 3939
Esjay 10km Trail Run, Giba Gorge, Giba Gorge MTB Park, 110 Stockville Road, Pinetown, 6pm, More info: www.roag.co.za
Lynford Umko Trail Run 30km, 18km & 10km, Lynford School, Ixopo, 7am, Sandy Wetherill 082 876 7628
Biggarsberg Mpati Mountain Race 15km & 5km, Dundee Junior School, Excelsior Avenue, Dundee, 2pm, Lani van der Mesht 083 697 3333
Saturday 8 – Sunday 9 September
Lynford Umko 2-Day Stage Trail Run, (Sat: 30km or 18km, Sun: 15km), Lynford School, Ixopo, Sat: 7am & Sun: 8am, Sandy Wetherill 082 876 7628
Sunday 9 September
Swift Half Marathon & 10km, Hulamin Grounds, Camps Drift, Pietermaritzburg, 6am, Obert Mpanza 076 109 8895
SAPS Heritage Challenge Half Marathon & 10km, Kings Park Athletics Stadium, Marine Parade, North Beach, Durban, 6:30am, Nicholas Mchunu 083 821 8004
Durban & Coast SPCA Trail Run 22km, 14km & 5km, Durban & Coast SPCA, Springfield Park, Durban North, 7am, 7:10am & 7:20am, Race Organiser 082 492 1995
Lynford Umko Trail Run 15km, 8km & 4km, Lynford School, Ixopo, 8am, Sandy Wetherill 082 876 7628
Saturday 15 September
Michaelis Challenge Trail Run 22km, 10km & 5km, Bloemveld Dam, Vryheid, 7:30am, 7:45am & 10am, Norma 083 209 0116
Sunday 16 September
Queensburgh Mineshaft 15km, Queensburgh Sports Association Bowker Road, Escombe, 6am, Lucas Esterhuyse 083 309 3847
Safire Baynesfield 10km & 5km Trail Run, Baynesfield Recreational Club, Baynesfield Estate, Hopewell, 6:30am, Sean Stanton 082 806 6968
Friday 21 – Sunday 23 September
Karkloof 100 Miler and 50 Miler Trail Run, (160km & 80km), Yard 41, 2 Shafton Road, Howick, Fri 10pm (160)) & Sat 7am (80), Andrew Booth 082 603 4098
Friday 21 – Wednesday 26 September
100 Capital Classic, (Fri: 32km @ 6pm; Sat: 12-hour @ 7am, 100km, 100 miler, 24-hour, 48-hour & 6-day @ 9am; 12-hr Longest Night @ 8pm), Pietermaritzburg Oval Cricket Ground, Park Drive, John Hall 082 491 7679
Saturday 22 September
Gooderson Monks Cowl Trail Run 15km & 5km, Gooderson Monks Cowl Golf Resort, Cathkin Park, Draogns Peak, 7:30am, Dave Ward 031 563 5645
Cathedral Peak Challenge #4 21km, Cathedral Peak Hotel, Ukhahlamba Drakensberg Park, 8am, Info: www.cathedralpeak.co.za/challenge
Ladysmith AC Night Half Marathon, Ladysmith Sports Club, Klip Bank Road, 5pm, Lincoln Sibiya 079 361 0871
Sunday 23 September
Waterfall 15km, 10km & 5km, Inanda Road, Hillcrest, 6am, Syanda Sibiya 078 639 6234
Chesterville 10km, Chesterville Sports Grounds, Chesterville, 7am, Adam Howard-Davies 082 301 0856
Rox Beach Classic 14km, 8km & 4km, Umhlanga Rocks Lifesaving Club, 8am, More info: www.roag.co.za
Monday 24 September
1860 Indentured Labour Challenge 10km & 5km, Green Hub, Blue Lagoon, Durban, 6:30pm, Anand Naicker 083 783 6363
Sunday 30 September
eThekwini Township2Township Marathon & Half Marathon, King Zwelithini Stadium, uMlazi (42) & Chesterville Sasol Garage (21), 5:30am, Sipho Mkhathini 082 460 9761
Coastal Series #1 Rocky Bay Trail Run 20km, 12km & 6km, Rocky Bay Resort, Old Main Road, Park Rynie, Scottburgh, 7am, 7:30am & 7:45am, Lauren Booth 082 791 7069
Ability Charity Fun Run 10km, 5km & 2km, Moses Mabidha Stadium, Isaac Ntshangase Road, Durban, 8:30am, More info: www.ability10km.com

FREE STATE
Saturday 1 September
Twizza Allan Ferguson Round Naval Hill Half Marathon, 10km & 4km, Bloemfontein Bowling Club, Union Avenue, Hamilton Park, 6:15am, Beverley Olivier 071 895 3183
Volksblad Mark Botanical Gardens Standard Bank Trailrun Series Spring 10km, 5km & 1km, Free State National Botanical Gardens, Rayton Road, Dan Pienaar, Bloemfontein, 9am, Nelio De Sa 082 777 6770
Wyndford Trail Run 10km & 5km, Wyndford Holiday Farm, Fouriesburg, 9am & 9:30am, More info: www.wyndford.co.za
Saturday 8 September
Louis Massyn Mieliepap Fees 10km & 5km, Cnr Hamilton & Smith Streets, Ventersburg, 6:30am, Kieth Rhoode 082 882 9496
Letlaka Trail Run 24km, 15km & 5km, Mountain View Guest House, Tielman Roos Avenue, Zastron, 7am, Corne van Niekerk 082 908 1716
Friday 14 September
NK Kerk Berg en Daller 10km & 5km, NG Kerk, Berg-en-Dal, Albrecht Street, Bloemfontein, 6pm, Lieb loots 082 560 3830
Saturday 15 September
Bothaville Two River Trail Run 16km & 5km, Bothaville High School, Symond Street, Bothaville, 7am, Philip Viljoen 079 515 6203
Oliewenhuis Trailrun 10km & 5km, 16 Harry Street, Dan Pienaar, Bloemfontein, 8am, Nelio De Sa 082 777 6770
Saturday 22 September
Trappers Four Peaks Mountain Challenge 24km, Moolmanshoek Private Game Reserve, on R70 between Ficksburg & Rosendal, 5am, Michael de Haast 072 078 5278
Saturday 22 – Sunday 23 September
Clarens Cosmos Challenge Spring Stage Race, (Day 1: 24km or 18km, Day 2: 17km), Bokpoort Farm, Clarens, 6:30am, Ruan Botes 063 686 7315
Saturday 29 September
Webbers & Vic Theron’s Laboratories Dress-Up Spring Run Half Marathon, 10km & 5km, Bloemfontein Achilles Sport Centre, Att Horak Avenue, Bloemfontein, 6:30am, Beverley Olivier 071 895 3183
GI Joe Viper Clash 10km Trail Run, Tikwe River Lodge, Virginia, Free State, 8am, GI Joe Office 082 962 6565

EASTERN CAPE

BORDER
Sunday 2 September
NFB Tony Viljoen Masters Marathon PLUS Half Marathon Walk, Macleantown Road, Cobongo turn-off, to Beacon Bay Country Club, Beaconhurst Drive, 6am, John Oatley 084 619 5126
Sunday 9 September
Elliot Madeira Charity Club Marathon, Half Marathon, 10km & 5km, N2 Mthentu Cuttings, near Nelson Mandela Home, Mthatha, 7am, Temba Mtshabe 083 929 4286
Monday 10 – Wednesday 12 September
Wildcoast 112km Wildrun, (43km, 35km & 34km), Kei Mouth to Hole-in-the-Wall, 6am, Wildrunner Events 021 821 9898 (w)
Sunday 16 September
Caltex Sole Destroyer Half Marathon & 8km, Highgate Hotel, Voortrekker Road, Cambridge, to Oxford Striders Club, Beach Road, Nahoon, East London (8km starts here), 6:30am, Dillon Pretoruis 073 799 6075
Sunday 23 September
Legends Ultra Marathon 68km, Half Marathon & 5km, Bhisho Stadium (68) & Jan Smuts Stadium (21), to Phillip Kahts Softball Stadium, Bunkers Hill, East London (21 & 5), 6am (68) & 7am (21), Meta Scott 081 487 4984 NEW DATE – WAS 24 SEPTEMBER
Saturday 29 September
Lammergeyer Mountain Challenge 24km & Extreme 32km, Lady Grey Country Club, 6am (32) & 7am (24), Pieter Du Preez 083 294 9477
RB Katberg Sky Trail 35km, Katberg Eco Golf Estate, Katberg, 8am, Dominique 076 151 2852
Sunday 30 September
Mercedes Benz 15km & 5km, Old Selbornian Club, Pearce Street, Berea, East London, 7am, Sharon Eldridge 083 284 3781

EASTERN PROVINCE
Saturday 15 September
Builders Warehouse Rafi's Friendly City Marathon, 10km & 5km, Fountain Vineyard Church, behind Builders Warehouse, Buffelsfontein Road, Port Elizabeth, 5am, 6:30am & 7:30am, Graham Channon 078 184 9723
Telle Bridge 30km, 10km & 5km, Bensonvale College Complex, Sterkspruit, 6:30am, 7am & 7:15am, Race Organiser 082 478 4605
Saturday 29 September
Windpomp Half Marathon, 10km & 5km, Botanical Sports Grounds, Somerset Street, Graaff-Reinet, 7am, Rozelle Köhne 076-180 8853

FAR NORTH

LIMPOPO
Saturday 1 September
Tzaneen Lifestyle Spring Opener Half Marathoner, 10km & 5km, Tzaneen Lifestyle Centre, Danie Jourbert Street, Tzaneen, 7am, Hercules Erasmus 078 156 1499 NEW DATE – WAS 25 AUGUST
Saturday 1 – Sunday 2September
Waterberg Canopy 2-day Trail Run, (28km & 24km, 17km & 16km or 12km & 11km), Lindani Lodges, Melkrivier Road, Vaalwater, 6am, Ruan Botes 063 686 7315
Saturday 8 September
Hanlie Steyn Memorial Half Marathon, 10km & 5km, Polokwane C Rugby Field, next to old Peter Mokaba Stadium, Polokwane, 6:30am (21 & 10) & 6:40am (5), Corrie Calitz 072 149 2674
Sunday 16 September
Nissan Trailseeker Trail Run #5 21km, 10km & 5km, Mabalingwe Nature Reserve, R516 Rooiberg Road, Bela-Bela, 8am, Race Organiser 086 199 0001
Saturday 22 September
Two Countries at Musina Marathon, Half Marathon, 10km & 5km, Eric Louw High School, Musina, 6am (42) & 7am (21), Ferreira Nel 082 749 0413
Falconwood Tunnel Trail 25km, 12km & 6km, Falconwood Factory, Anneckest 1, Aquapark, Tzaneen, 7am, Paul Zaayman 083 460 4204

MPUMALANGA
Saturday 1 September
MHS Spring Trail Run Half Marathon, 10km & 4.9km Trail Run CANCELLED
Wednesday 5 September
Elkana Night 10km & 4.9km, Elkana Educational Centre, 2 Aasvoël Street, Reyno Ridge, eMalahleni (Witbank), 7pm, Abie Smit 072 573 2501
Saturday 8 September
ACK Vorentoe Bethal Half Marathon, 10km & 4.9km, Marietjie van Niekerk Primary School, Market Avenue, Bethal, 7am, Engela van der Merwe 072 672 2015
Buffalo Gorge Trail Series 18km, 10km, 6.5km & 2.5km, Buffalo Gorge Eco Adventure Centre, Buffelskloof Farm, off N11 between Middelburg & Groblersdal, 8:30am, Ryk Diepraam 083 528 9586
Wednesday 12 September
Nashua Kanonkop Night 10km & 4.9km, Kanonkop Primary School, Loerie Street, Middelburg, 7pm, Theuns Luus 083 630 8729
Saturday 15 September
Samanco Ferrometals Half Marathon, 10km & 4.9km, Elkana Educational Centre, 2 Aasvoël Street, Reyno Ridge, eMalahleni (Witbank),, 7am, Abie Smit 072 573 2501
Wednesday 19 September
Rooies Nite 10km & 4.9km, HTS Middelburg Rugby Field, 7pm, Theuns Luus 083 630 8729
Saturday 22 September
Boulders 25km & 10km, Mara turn-off from N4, 25km from Nelspruit/Mbombela towards Komatipoort, to Kaapmuiden Primary School, 6am, Deon Valks 082 788 0675
Wittenberg Trail Run 20km, 10km & 4km, Wittenberg Primary School, 20km south of Piet Retief, 7am, Anne Nieuwenhuizen 082 440 2294
Wednesday 26 September
SAVF Night Race 10km & 4.9km, SAVF Old Age Home, 52 Walter Sisulu Street, Middelburg, 7pm, Paul Bester 082 966 7767
Saturday 29 September
Supporting Healthy Lifestyle 10km & 5km, St Peters Primary School, Neethling Street, Nelspruit, 7am, Yolanda De Villiers 060 852 0340

NORTH WEST

CENTRAL NORTH WEST
Wednesday 19 September
Goudkop Primary School Fun Run 10km, 5km & 2.5km, Goudkop Primary School, Flora Avenue, Klerksdorp, 6pm, Andre Pelsel 082 875 2378
Saturday 29 September
PG Glass Vlakvark Trail Run Half Marathon, 10km & 5km, Faan Meintjies Nature Reserve, about 10km out of Klerksdorp on Dr Yusuf Dadoo Avenue (D2787), 7am, Jasper van Zyl 083 290 4743

NORTH WEST NORTH
Saturday 1 September
Keystone Milling Rustenburg Mountain Race 25km, 10km & 5km, Rustenburg Kloof Resort, 1 Donkerhoek Road, Rustenburg, 7am, Nico Steenkamp 083 264 3071
Wild Africa’s Ginovation Trail Run 17km, 12km, 8km & 5km, Glen Afric Country Lodge 144 Broederstroom, 7:30am, Paul McIntyre 083 642 6698
Sunday 9 September
Arnold Chatz Rock Rabbit Trail Run 20km, 12km, 6km & 1.5km, Segwati Game Reserve, Hartbeeshoek, 7am, 7:30am, 8am & 9:30am, Nina Durieux 083 275 2362
Saturday 15 September
Konka Farm Trail Run 20km, 10km, 5km & 2km, Konka Farm, Rustenburg, 7am, 7:15am, 7:20am & 7:30am, Hetta Havenga 083 350 7839
The Citizen Trail Run hosted by Sun City 21km, 10km & 6km, Sun City Valley of the Waves, near Rustenburg, 7am, 7:15am & 7:30am Johan Du Toit 062 915 8057
Saturday 22 September
Kromberg & Schubert 25km, 15km & 5km, Hoërskool Brits, cnr Schutte & Soetdoring Streets, Brits, 6am, Hendri Brokhorst 012 252 2625 (w)
Saturday 29 September
Wild Africa’s Oktobeerfest Trail Run 15km, 10km, 8km & 5km, Black Horse Brewery, 32 Seekoeihoek & Bekker Schools Road, Magaliesberg, 7:30am, Paul McIntyre 083 642 6698
The Magalies Trail Running Adventure 16km, 8km & 4km, The Cog & Sprocket, Mount Grace Country House & Spa, Old Rustenburg Road, 7:30am, Jessica 082 787 3317

NORTHERN CAPE

GRIQUALAND WEST
Saturday 1 September
PC Struwig Half Marathon, 10km & 5km, Bishops Old Boys Club, Memorial Road, Kimberley, 7am, Magda Oldewage 083 676 0921
Saturday 8 September
Vulture Conservation Trail Run 16km & 6km, Benfontein Nature Reserve, Kimberley, 9am, David Janse van Vuuren 083 443 8198
Saturday 15 September
De Aar Stone Crushers WesRun Half Marathon & 10km, De Aar High School, 1 Jupiter Road, De Aar, 6:30am, Wessie van der Westhuizen 071 725 8521

NORTH WEST CAPE
Friday 28 September
Kalahari Kuierfees Half Marathon, 10km & 5km, Reitzpark, Upington, 6pm, 6:30pm & 7pm, Carel Burger 082 622 7109 NEW DATE – WAS 2 NOVEMBER
Saturday 29 September
Kakamas Kanaal Half Marathon, 10km & 5km, Die Mas Kakamas Wine Cellar, Kakamas, 6am, Carel Burger 082 622 7109

NEIGHBOURING COUNTRIES

LESOTHO
Saturday 1 – Sunday 2 September
The 3222 Ice Stage Trail, (25km & 15km or 10km & 5km), Afriski Mountain Resort, Time TBC, Shane Gouldie 082 332 9552
Saturday 22 September
Highlands Trout Mountain Challenge 42km, 21km & 5km, Orion Katse Lodge, Katse Dam, 6am, Bruce Fordyce 011 726 2867 (w)

NAMIBIA
Saturday 1 September
Spring Festival 9km & 4.5km Fun Run PLUS 2km Walk, Avis Dam, Windhoek, 8am, Cycletec +264 (0)61 244 324
Tuesday 4 September
FNB Nite 8km & 5km PLUS 5km Walk, United Club, Esther Brand Street, Olympia, Windhoek, 5:45pm (5W) & 6pm (8 & 5), Charles +264 (0)81 124 9471
Saturday 8 September
The Rock Half Marathon & 10km Trail Run, Spitzkoppe, near Usakos, Christine +264 (0)81 299 0945
Tuesday 11 September
FNB Nite 8km & 5km PLUS 5km Walk, United Club, Esther Brand Street, Olympia, Windhoek, 5:45pm (5W) & 6pm (8 & 5), Charles +264 (0)81 124 9471
Saturday 15 September
Spring TrailFun 9km & 6km, Daan Viljoen Game Reserve, off C28 near Windhoek, 7am, Japie Swanepoel 082 443 3033
Navachab Half Marathon PLUS 5km Walk, Usab Field, Karibib, 7:30am, BK Karumendu +264 (0)81 311 8489
Run for Hope 10km & 5km, Windhoek, Rest of details TBC
Saturday 22 September
Fish River Marathon, Half Marathon & 8km PLUS 10km Walk PLUS 7km Cross Country, Keetmanshoop, 6am, Mari Pesch +264 (0)81 249 7200
Standard Bank Dunes XTrail 15km & 7km, Tiger Reef, Swakopmund, Yvonne +264 (0)81 142 9966

ORIENTEERING
Saturday 8 September
Gauteng Rogaine Event, Buffelskloof / Venterskroon, Parys Dome, Gauteng, Time TBC, ROC: Nick Cooper 074 188 9250
Sunday 16 September
Gauteng Bush Series #8 (Middle Distance), Phambile, Cradle of Humankind, Gauteng, Time TBC, RACO: Paul Wimberley 082 550 7793
Saturday 22 September
SA Champs – Middle Distance, Woodbush, Haenertsburg, Limpopo, Time TBC, ROC: Nick Cooper 074 188 9250
Sunday 23 September
SA Champs – Long Distance, Iron Crown, Haenertsburg, Limpopo, Time TBC, ROC: Nick Cooper 074 188 9250
Monday 24 September
SA Champs – Relay, Turfloop, Haenertsburg, Limpopo, Time TBC, ROC: Nick Cooper 074 188 9250

TRIATHLON & DUATHLON
Saturday 1 September
MediHelp Ride & Run, (20km MTB/7.5km Trail Run or 10km MTB/7.5km Trail Run), Dirtopia Trail Centre, Delvera Farm, on R44 between Stellenbosch & Klapmuts, 8am & 8:30am, Dirtopia 021 884 4752 (W)
Saturday 1 – Sunday 2 September
Ironman 70.3 World Champs, (Sat: Women, Sun: Men) Nelson Mandela Bay, Eastern Cape, Race Office 041 581 7990 (w)
Sunday 9 September
MiWay Cape Ultra Triathlon, Ultra 1.9km/90km/21km & Sprint 600m/20km/5km, Theewaterskloof Dam, near Villiersdorp, Western Cape, 8am, B-Active Sports 031 763 1885
Sunday 16 September
Trinity Germiston #1 Triathlon & Duathlon, Tri: Standard 1.5km/40km/10km, Sprint 750m/20km/5km, Mini 400m/10km/1.25km, Kids 200m/5km/1km, Young Ones 75m/2.5km/500m, Du: Standard 5km/40km/5km, Sprint 5km/20km/2.5km, Mini 2.5km/10km/1.25km, Kids 1km/5km/500m & Young Ones 500m/2.5km/500m, Germiston Lake, Ekurhuleni Municipal Park, Gauteng, 7:20am (Young Ones), 7:22am (Kids), 8:15am (Standard), 9:15am (Sprint), 10am (Para Sprint & Juniors), Japie Boonzaaier 084 501 2712
Saturday 22 September
Free State Triathlon/Duathlon, Maselspoort, Bloemfontein, Free State, 9am, Free State Triathlon 073 718 5427
North West Triathlon & Duathlon Series, Tri: Standard 1.5km/40km/10km, Sprint 750m/20km/5km & Super-sprint 400m/10km/2.5km, Du: Standard 10km/40km/5km, Sprint 5km/20km/2.5km & Super-sprint 2.5km/10km/1.25km, Vaal Reefs Boating Club, Orkney, North West, 8am (Standard), 8:45 (Sprint) & 9:15 (Super-sprint), Yolanda Kruger 082 787 5496
Monday 24 September
Afriman Duathlon (including Tshwane Duathlon Champs), Afriman 10km/70km/5km, Miniman 5km/23km/2.5km & Super Sprint 2.5km/10km/1.5km, Afriman Function at the Junction Golf Course & Country Club, Apies River Road, Vastfontein, Pretoria, 7:20am, SS Timing 082 738 2909
Saturday 29 September
Freshpak Fitness Festival, Triathlon: 800m/20km/5km, Duathlon: 5km/20km/2.5km, Biathlon: 5km/20km, FitKids: 1km/200m/1km run/swim/run, Plus 3km & 1.5km swim, Clanwilliam Dam Campsite, Western Cape, 9am (swim, 10:30am (FitKids), 12:30pm (Du/Bi) & 3pm (Tri), Tri & Du Sport 021 914 1157 (w)

OBSTACLE RACING
Saturday 1 September
Daniel’s Lion Heart Challenge, 10km (20 obstacles), 5km (10), Blyde Adventure Camp, Jonkmanspruit Road, Hoedspruit, Limpopo, 7am, More info: www.entryninja.com
Runstacles 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Sunday 2 September
Obstacle Wars Race #6, 4km & 2km courses, Winston Park, Vian Road, Pinetown, KwaZulu-Natal, Batches from 8am, More info: www.entryninja.com
Gajiga Run 5km, (With inflatable obstacles), Thaba Trails, Klipriviersberg Nature Reserve, Mulbarton, Johannesburg, Gauteng, 9am, More info: sean@wannado.co.za
Saturday 8 September
Multiply Adventure Challenge, 3.5km routes for Extremist (25 obstacles), Brave (20) & Apprentice (15), Riversands Farm Village, Rose Road, Knopjeslaagte, Midrand, Gauteng, Batches from 8am, Advendurance 086 199 0001
Runstacles 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Sunday 9 September
Muddy Princess Joburg South, 5km course, Rietvlei Zoo Farm, Swartkoppies Road, Johannesburg South, Gauteng 8am, More info: iwww.muddyprincess.co.za
Nelson Mandela Bay Urban Run 10.5km, Donkin Reserve, Belmont Terrace, Port Elizabeth, 9am, Michael Zoetmulder 041 484 7860 (w)
Saturday 15 September
The Beast Challenge #16 & Beast Sprint #16, Savage Beast 15km (50 obstacles), Wild Beast 10km (30) & Tame Beast 5km (15), Crocodile Creek, Botasdal Farm, Lanseria, Gauteng, From 8am, Race Office 012 667 2074 (w)
Runstacles 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 22 September
PowerXtreme OCR #4, BadAss 10km & Newbie 5km, Tierpoort Adventure Farm, Rooikat Street, Tierpoort, Pretoria, Time TBC, Jaco 081 320 8924
Runstacles 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 29 September
Runstacles 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
GI Joe Viper Clash #4 12km & 6km, Commander 12km (84 obstacles), Normal 12km (52) & 6km (32),Tikwe River Lodge, Virginia, Free State, 8am, GI Joe Office 082 962 6565

ADVENTURE RACING
Friday 7 – Saturday 8 September
Lilyfontein Adventure Race, 110-150km, 60-70km, 55-65km, 30km, 12km & 6km, Yellow Sands Caravan Park, East Coast Resorts Road, Kwelera, East London, Various times, Margaret Mitchell 043 737 4258
Friday 14 September
Out the Green Box Nite Series #3, More info: www.wonadventures.co.za
Saturday 15 – Sunday 16 September
A1 Adventure Racing Series #4 – WCAD 24, Cape Town, Western Cape, Time TBC, info: www.adventure1series.com
Sunday 16 September
Kinetic Adventure 25km, Run, MTB & Kayak, Cowhouse Market, Hazeldean, Gauteng, Heidi Muller 082 564 6468

Want to get ready for some fast racing in Spring? Need to get your legs moving again after some winter hibernation? Then check out all the races in August and use them as a great stepping stone to build speed and endurance ahead of the peak racing season. As always, our jam-packed race calendar has it all, including road and trail runs as well as all the other running-related disciplines! – COMPILED BY TOM COTTRELL & SEAN FALCONER

GAUTENG

CENTRAL GAUTENG
Wednesday 1 August
Kinetic Night Trail Run 8km & 4km, Randpark, Johannesburg, 6pm, Heidi Muller 082 564 6468
Sunday 5 August
RevitaPro Klipriviersberg Challenge 18km, 10km & 5km Trail Run, Klipriviersberg Nature Reserve, Peggy Vera Road, Kibler Park, 7am, Charles Peternell 083 320 8901
Stor-age Pirates 10km & 5km, Pirates Club, Braeside Road, Greenside, 8am, Race Organiser 011 568 0922 (w)
Thursday 9 August
Totalsports Ladies’ Race Johannesburg 10km & 5km, Mary Fitzgerald Square, Newtown, 8am, Stillwater Sports 082 911 0445
Wonder Woman Mission Night Trail Run 15km, 10km & 5km, Serengeti Golf and Wildlife Estate, Kempton Park, 7pm, Shane Gouldie 082 332 9552
Dirkies Bergpretloop 8.8km & 4km, Hoerskool John Vorster. Graaff-Reinet Street, Nigel, 8am & 8:15am, Bout Time 082 562 9841
Sunday 12 August
Old Eds Half-Marathon, 10km & 5km, Virgin Active Old Ed’s Club, cnr 4th Street & 11th Avenue, Lower Houghton, 8am (21 & 10) & 8:20am (5), Race Organiser 011 728 7335 (w)
Zoo Trot 10km & 5km, Centenary Lawn, Johannesburg Zoo, Upper Park Drive, 7:30am, Lebogang Mathope 011 712 6817 (w)
Wednesday 15 August
Ruimsig Trail Run 10km & 5km, Ruimsig Country Club, Hole in One Avenue, Ruimsig, 6pm, Corne van Zyl 011 053 9153 (w)
Saturday 18 August
Clearwater 10km & 5km, Clearwater Mall, cnr Hendrick Potgieter Drive & Christiaan de Wet Road, Strubens Valley, Roodepoort, 7am & 7:15am, Andrew Young 083 236 9275
Central Gauteng Cross Country Champs, Kagiso Sports Complex, 11am, CGA 011 873 2726 (w)
Sunday 19 August
Arthro Choice Half Marathon, 10km & 5km, Inanda Country Base, Rose Road, Knopjeslaagte, Midrand, 7am, Glenn Andrews 083 259 7581
Land Drover Mountain Monster Trail Run 28km, 13km, 8km & 5km, Modderfontein Nature Reserve, Arden Road, Modderfontein, 8am, Ruan Botes 063 686 7315
Sunday 26 August
Wanderers Aucor Property Half Marathon, 10km & 5km, The Wanderers Club, 21 North Street, Illovo, 7am (21 & 10) & 7:15am (5), Hilde Harvey 063 389 0681
Central Gauteng Cross Country Club Challenge, Tembisa, 11am, CGA 011 873 2726 (w)
Wednesday 29 August
Merrell Spring Night Trail Run Powered by Black Diamond 8km & 5km, Delta Café, Marlborough Avenue, Craighall Park, 6:30pm, Tatum Prins 083 449 0760

GAUTENG NORTH
Wednesday 1 August
Jackal Night Trail Run 10km & 5km, Copperleaf Country Club, Ernie Els Boulevard, Centurion, 7pm, Shane Gouldie 082 332 9552
Saturday 4 August
SPAR Women’s 10km & 5km – Centurion, SuperSport Park, cnr South & West Streets, Centurion, 2pm, Race Organiser 012 327 4930 (w)
Adventure Tails Bark Run 5km & 2km (with dogs), Rosemary Hill 257, R964, Pretoria, 8am, Glizelle 083 264 9331
Sunday 5 August
Smuts Trail Series 21km, 15km, 10 & 5km, Jan Smuts House Museum, Jan Smuts Avenue, Irene, Centurion, 8am, Shane Gouldie 082 332 9552
Prestige Trail Run Series #3 21km, 15km, 10km & 5km, Ingaadi Spar, Garsfontein Road, Pretoria East, 8:30am, 8:45am, 9am & 9:15am, Race Organiser 082 562 9841
Cosave Mica Sunrise Challenge Trail Run 12.5km & 5km, Cosave Mica, 560 Alfred Boyes Avenue, Kirkney, Pretoria, 7am, Gustav Oosthuysen 072 525 5090
Wednesday 8 August
Botanical Series Trail Run 10km & 5km, Pretoria National Botanical Gardens, Cussonia Ave, Brummeria, Pretoria, 7pm, Shane Gouldie 082 332 9552
Thursday 9 August
Castle Walk Shopping Centre Women’s 10km & 5km, Castle Walk Shopping Centre, cnr Nossob & Swakop Streets, Erasmuskloof, Pretoria, 7am & 7:15am, Liesel van Zyl 060 582 1651
Lady and the Tramp Trail Run 10km & 5km, The Clay Café, The Big Red Barn, Nelson Road, Olifantsfontein, 8am, Shane Gouldie 082 332 9552
Saturday 11 August
Clicks Wierie Half-Marathon, 10km, 5km & 2km, Laerskool Wierdapark, cnr Ruimte Road & Willem Botha Street, Wierda Park, Centurion, 6:30am (21 & 10), 7am (5) & 7:15am (2), Hennelie Kotze 084 031 3212
Sunday 12 August
Rietvlei Dam Trail Series 10km & 5km, Rietvlei Dam, Irene, 8am, Shane Gouldie 082 332 9552
Wednesday 15 August
Rietvlei Dam Night Trail Run 10km & 5km, Rietvlei Dam, Irene, 7pm, Shane Gouldie 082 332 9552
Saturday 18 August
Phobians Fifteen 15km & 5km, Pretoria Boys High School, Roper Street, Brooklyn, 7am & 7:15am, Graham Strangleman 076 246 5185
AGN Cross Country Championships, Sutherland & Eldoraigne High Schools, Christopher Road, Centurion, Time TBC, Alet Kieser 073 894 2929
Wednesday 22 August
Owl Night Trail Run 10km & 5km, Irene Country Club, 1 MI8, Doornkloof 391-Jr, Centurion, 7pm, Shane Gouldie 082 332 9552
Friday 24 – Saturday 25 August
Dawn2Dusk 100 Mile & 12-Hour Circuit Race, Gerrit Maritz High School, Daan de Wet Nel Drive, Pretoria, Fri 4pm (160) & Sat 7am (12-hour), Gerrie Strydom 082 940 5453
Saturday 25 August
SMU Half Marathon, 10km & 5km, Sepako Magatho Health Sciences University, Ga-Rankuwa, Pretoria, 7am, Moses Lengweng 082 426 4455
Adventure Tails Bark Run 8km, 5km & 2km (with dogs), Tierpoort Adventure Farm, Rooikat Steet, Tierpoort, 8am, Glizelle 083 264 9331
Wednesday 29 August
Run with the Lions Night Trail Run 10km & 5km, The Farm Inn, Silverlakes Road, Silverlakes, Pretoria, 7pm, Shane Gouldie 082 332 9552

VAAL TRIANGLE
No races scheduled for this period.

WESTERN CAPE

BOLAND
Saturday 4 August
PPC Riebeeck Berg Marathon, Half-Marathon, 10km & 5km, PPC Cement Plant, Riebeeck West, 7:30am (42), 8am (21), 8:30am (10) & 8:45am (5), Ilze Vlok 079 523 5145
Green Forest Trail Run #1 21km, 10km & 5km, Lebanon Forest, Grabouw (21 & 10 runners bussed to start from Hickory Shack Restaurant, just off N2 between Grabouw & Botriver), 8:30am (21) & 9am (10 & 5), Dominique Provoyeur 084 363 4104
Sunday 5 August
Cape Winter Trail Series #3 13.5km & 7.5km, Taal Monument, Paarl, 9am & 9:21am, Wildrunner Events 021 821 9898 (w)
Wednesday 8 August
Devonvale 10km & 5km Night Run, Devonvale Golf & Wine Estate, Blumberg Drive, off M23 Bottelary Road, near Stellenbosch, 6:30pm, Dominique Provoyeur 084 3634 104
Thursday 9 August
Auric Auto / Auto Athlantic BMW Run The Vines Trail Run #6 17km, 10km, 5km & 3km, Olsen Private Vineyards, near Paarl, 7:45am, 8am, 8:15am & 8:30am, Lans Pepler 082 787 2472
Saturday 11 August
Kleinmond XL 23.3km & Cape Winter Trail Series #4 13.8km & 8km, Kleinmond Lagoon, 8:30am (23), 9:15am 13) & 9:36am (8), Wildrunner Events 021 821 9898 (w)
Blue Crane Run & Ride 12km & 6km, Riviersonderend High School, Voortrekker Road, Riviersonderend, 7:30am & 8am, Race Organiser 028 261 1215 (w)
Boland Cross Country Champs, Dal Josaphat Stadium, Bo-Dal Josafat Street, Groenheuwel, Paarl, 10am, Etheresia Thomas 082 475 6070
Sunday 12 August
Winter Trail Run 11km & 6km, Morgenhof Wine Estate, on R44 between Klapmuts & Stellenbosch, 9am & 9:15am, Dirtopia 021 884 4752 (w)
Saturday 18 August
Merrell Whale of Trail 53km, De Hoop Nature Reserve, near Arniston/Witsand, 7am, Tatum Prins 083 449 0760
Riebeek Valley Trail Run 12km, Riebeek Wine Cellars, Pieter Cruythoff Avenue, Riebeek Kasteel, 8:15am, Arina Bruwer 082 877 8663
Sunday 19 August
Nissan Trailseeker Trail Run #4 21km, 10km & 5km, Bosman Family Vineyards, Hexberg Road, Wellington, Time TBC, Race Organiser 086 199 0001
Staalwater Trail Run 15km, Caledon Casino, Hotel & Spa, Caledon, 9:30am, Dirtopia 021 884 4752 (w)
Saturday 25 August
Tru-Cape Packhouse Challenge Half Marathon, 10km & 5km, Elgin Grabouw Country Club, Eikenhof Dam, near Grabouw, 7:30am, Petra van Rensburg 082 776 8811
Greyton Brew Run 20km, 12km & 6km, Old Potter’s Inn, Main Road, Greyton, 8am, 8:15am & 8:30am, Race Organiser 083 253 1663
Sunday 26 August
Change of Season Trail Run 15km, 11.5km & 7km, Uitkyk Wine Estate, on R44 between Klapmuts & Stellenbosch, 8:30am, 8:45am & 9am, Dirtopia 021 884 4752 (w)
Wild-One Trail Run 21km, 11km & 6km, Wildekrans Wine Estate, Hoof Way, Bot River, 9am, 9:15am & 9:30am, Sue Kirk 083 578 9375
Thursday 30 August
First Ascent Spier Night Run #1 8km & 4km, Spier Wine Estate, on R310 Baden Powell Drive near Stellenbosch, 7pm, Ugene Nel 082 658 3078

SOUTH WESTERN DISTRICTS
Saturday 4 August
Herbertsdale Race Against Crime Half Marathon, 15km & 5km, Agri Hall, Herbertsdale, 8am, Paulus Allart 073 412 5440
ASWD & Decti RTB Cross Country League #6, Hessequa, Time TBC, Joe Arendse 082 907 1296
Thursday 9 August
Women’s Day Challenge 10km & 3km, Rainbow Motors, Onverwacht Crescent, Oudtshoorn, 8am & 8:10am, Race Organiser 083 376 7414
Friday 10 – Sunday 12 August
RCS SOX 3-Day Trail Run, (Full: 32km, 30km & 18km, Sport: 22km, 18km & 18km or Lite: 9km, 10km & 10km), Ebb and Flow Camp, Garden Route National Park, Wilderness, 8am, 8am & 7:30am, Janine Swart 083 662 2022
Saturday 11 August
Circles in the Forest 30km & 10km, Mother Holly Tea Garden, Millwood State Forest, Rheenendal, 8am & 8:15am, Janine Swart 083 662 2022
Saturday 18 August
ASWD & Decti RTB Cross Country Championships, Olympia School, Pacaltsdorp, Time TBC, Joe Arendse 082 907 1296
Saturday 25 August
Schoemanshoek Half Marathon & 10km, Orchard Fine Foods (next to Church), Schoemanshoek, 6am, Lampies Lamprecht 072 601 8189

WESTERN PROVINCE
Saturday 4 August
Namaqua Daisy Challenge Trail Run 27km, 14km & 5km, Die Keldery, Namaqua Wines, Vredendal, 8am, 9am & 10am, Renier van Greunen 082 321 5200
WPA Race Walking Grand Prix #3 20km, 10km, 5km, 3km & 1km, Youngsfield Military Base, Wetton, 8am (20), 9am (10) & 10am (5,3,1), Stefano Aracena 076 948 8483
Western Province Cross Country League #6, Venue TBC, 11am, Candyce Hall 072 821 0841
Sunday 5 August
McKenna Scott Pinelands 10km & 5km, Pinelands Athletic Club, Lower Oval, St Stephens Road, Pinelands, 7:30am & 7:45am, Dion Stevens 082 730 8320
Thursday 9 August
Totalsport Women’s Day Challenge Cape Town 10km & 5km, Grand Parade, Darling Street, Cape Town City Centre, 8am & 8:20am, Stillwater Sports 072 392 7558
Women’s Day Trail Run 10km & 5km, Durbanville Hills Winery, Tygerberg Valley Road, 8:30am, Japie Swanepoel 082 443 3033
Saturday 11 August
Strandloper 18km Trail Run, De Hoek, Noordhoek Beach, to The Hub, Scarborough, 7:15am, Ugene Nel 082 658 3078
Atlantis Half Marathon & 5km, Wesfleur Sports Grounds, Saxonsea, Atlantis, 8am, Desmond Arendse 084 392 1061
Sunday 12 August
TrailFun V&A Waterfront Winter Series 5km #3, V&A Waterfront, Dock Road, Cape Town, 8:30am, Japie Swanepoel 082 443 3033
Western Province Cross Country Interclub Relay #2, (4x2km), Goodwood Rugby Club, 1:30pm, Candyce Hall 072 821 0841
Saturday 18 August
Lipco Law for All Puffer 80km, Good Hope Nature Reserve, Cape Point, to Ferryman’s Tavern, V&A Waterfront, 5:30am, Andy Campbell 083 457 6656
Western Province Cross Country Champs, CPUT. Symphony Way, Bellville, 8am, Candyce Hall 072 821 0841
Sunday 19 August
Metropolitan John Korasie 30km, SA Navy Sports Grounds, Martello Road, Simon’s Town, 7am, Luqmaan Patientia 082 847 1680
Bos Sport Helderberg Mountain Challenge 24km, 15km & 11km, Helderberg Nature Reserve, Verster Avenue, Somerset West, 7am, 8:15am & 9am, Wildrunner Events 021 821 9898 (w)
Saturday 25 August
Langebaan Half Marathon, 10km & 5km, Club Mykonos Resort, Langebaan, 8am (21 & 10) & 8:10am (5), Bossie Boshoff 083 462 4400
Sunday 26 August
Khayelitsha 10km & 4km, Mandela Park Stadium, Tambo Street, Khayalitsha, 7:30am, Patience Nkohla 083 946 7154
PSFA Blisters for Bread 10km & 5km Walk, Green Point Cricket Club, Vlei Road, Green Point, 7:30am & 8am, Top Events 021 511 7130 (W)

KWAZULU-NATAL
Friday 3 August
Durban North CPF Nite Run #3 10km & 5km, Northwood Crusaders Sports Club, Ranleigh Crescent, Durban North, 6pm, Dave Ward 082 492 1995
Saturday 4 August
Ngoje Trail Run Eshowe 36km, 24km 10km & 5km, Brocklee Dam, Eshowe, 6am, 6:30am, 7am & 7:15am, Meg Kennedy 083 286 5768
Sportsmans Trail Series #3 12km & 5km, Cascades MTB park, McCarthy Drive, Pietermaritzburg, 7am, Travis Dalrymple-Kelly 076 424 0694
Longest Day 12-Hour Circuit Race, (Minimum 80km run or 60km walk), Collegians Sports Club, 381 Boshoff Street, Pietermaritzburg, 7am, Race Office 082 750 0822 NEW DATE – WAS 11 AUGUST
KZN Cross Country Champs, Venue & Time TBC, KZNA 031 312 9374 (w)
Sunday 5 August
Durban Runner Challenge Half Marathon & 10km, Port Natal High School, Dirk Uys Road, Glenwood, 6:15am, Zane Ebrahim 066 101 0705
Illovo Eston Trail Run 18km & 9km, Eston Farmers Club, Eston, 6:30am, Stu Berry 083 456 8435
Little Owls Colour Run 5km, Umkomaas Golf Course, Moodie Street, 8am, More info: www.entryninja.com
KHS 3km Colour Run, Kloof High School, Kloof, 11:30am, More info: www.roag.co.za
Thursday 9 August
Women in Action Ladies’ Challenge 10km & 5km, Chatsworth Stadium, Trisula Avenue, Arena Park, Chatsworth, 8am, Dees Govender 082 789 5559
Saturday 11 – Sunday 12 August
Zini Beach ‘n Bush 3-in-1 Bushwhacker 2-day Trail Run, (27km & 16km), Mtunzini Town Hall, Hely Hutchinson Street, Mtunzini, Eshowe, 7am, Paul Mannix 082 571 6559
Sunday 12 August
Tinman 10km, Suncoast Casino, Durban, 7am, B-Active 031 764 1885 (w)
Umgeni River Run 75km, 50km, 25km & 10km, Karkloof Road, Howick, 2am, 6am, 7am & 7:30am, Lauren Booth 082 791 7069
Zini Beach ‘n Bush 3-in-1 Mtunzini Bush Challenge Trail Run 16km & 10km, Mtunzini Town Hall, Hely Hutchinson Street, Mtunzini, Eshowe, 7am, Paul Mannix 082 571 6559 NEW DATE – WAS 5 AUGUST
Saturday 18 August
Bruce Prentice Trading Harburg Trail Run 10km & 5km, Harburg Hall, Harburg, 7:30am & 7:45am, Rolf Lutge 082 555 0432
Saturday 18 – Sunday 19 August
Marriot Dargle Trail Festival, Sat: 20km, 10km & 5km, Sun: 30km, 20km, 10km & 5km (any combination), Lions River Club, Dargle, just north of Howick, Times TBC, Andrew Booth 082 603 4098
Sunday 19 August
Supa Mama Savages Half-Marathon Challenge & 10km, Morningside Primary School, Peter Makoba Road, Durban, 6:30am, Robin Honeysett 078 281 6981 NEW DATE – WAS 11 AUGUST
Maritzburg SPAR Women’s 10km & 5km Challenge, The Oval Cricket Stadium, Alexandra Park, Pietermaritzburg, 8am, Race Info 073 145 8929
Saturday 25 August
Vryheid Meat Masters 15km Challenge, Bloemveld Dam, Vryheid, 6am, Sean Roberts 083 980 0202
Mandela Day Trail Run 15km, 8km & 4km, Mandela Capture Site, on R103 outside Howick, 6:30am, 6:40am & 6:50am, Race Organiser 033 897 6713 (w)
Cathedral Peak Challenge #3 21km, Cathedral Peak Hotel, Ukhahlamba Drakensberg Park, 8am, Info: www.cathedralpeak.co.za/challenge
Sunday 26 August
Mandela Day Marathon, Half Marathon & 10km, Manaye Hall, Edendale, Pietermaritzburg (42), Hillary Road, Hilton (21) & Howick Sports Fields (10), to Mandela Capture Site, outside Howick, 6am, Race Organiser 033 897 6713 (w)
Sun Sibaya King Shaka Trail Run 10km & 5km, Sun Sibaya, Sibaya Drive, Umhlanga Rocks, 6:30am, Dave Ward 082 492 1995
Boston Trail Run 45km, 20km & 8km, Boston Country Club, Natal Midland, west of Howick, 6:30am, 8am & 8:30am, More info: www.roag.co.za

FREE STATE
Saturday 4 August
IBL Sun to Sun Half Marathon & 10km, Mmabana Stadium, Milner Street, to Black Mountain Hotel, Groothoek Dam Road, Thaba Nchu District, 8am, Pretty Booysen 082 945 9051
Free State Cross Country League #7, UFS X-Country Track, Bloemfontein, 2:30pm, AFS Office 051 430 3251 (w)
Saturday 18 August
Free State Cross Country Championships, UFS X-Country Track, Bloemfontein, 9am, AFS Office 051 430 3251 (w)
Saturday 25 August
Eskom Vista MediClinic Night 10km, Ladies 5km & 1.5km, Welkom Mediclinic, Meulen Street, Welkom, 4:30pm (1.5), 6pm (ladies 5) & 7pm (10), Hilde du Plessis 072 499 2602
Friday 31 August
Makiti Night 10km & 5km, Amari School, Arrarat Street, Welkom, 6pm, Deon Lodder 082 921 3330

EASTERN CAPE

BORDER
Sunday 5 August
Amathola Marathon, Stutterheim Main Road, to King Williams Town, 6am, Alex Kambule 084 202 4872
Saturday 11 August
Buffalo City Half Marathon & 5km CANCELLED
Friday 17 August
Out the Green Box Nite 6km Trail Series #2, Areena Riverside Resort, East London, 6:30pm, More info: www.wonadventure.co.za
Saturday 25 August
White Clay Coffee Bay Halfish Marathon Trail Run 21km, Ocean View Hotel, Main Road, Coffee Bay, to White Clay Holiday Resort, 7am, Roy Sparg 083 979 4499
Sunday 26 August
Mdantsane Kasi Race 10km & 5km, Sisa Dukashe Stadium, Sandile Road, to Masizakhe Children’s Home, Spine Road, Mdantsane, 7am, Alex Kambule 074 139 0550

EASTERN PROVINCE
Saturday 4 August
EP Cross Country Champs, Venue TBC, 8am, Attie Williams 083 293 0202
Saturday 11 August
Nelson Mandela Bay Diva Women’s Run 10km & 5km, NMMU Second Avenue Campus, Summerstrand, Port Elizabeth, 7am, Mike Mbambani 079 149 6796
Sunday 19 August
Medihelp Nelson Mandela Bay Train Race, 38km over 7 legs: 5.5km, 3.5km, 4.5km, 5.5km, 5km, 5.5km & 8.5km, Port Elizabeth Station, Settlers Way, Port Elizabeth, to Uitenhage Station, 9am, Race Organiser 041 484 7860 (w)
Saturday 25 August
GBS Mutual Bank Mountain Drive Half Marathon, Graeme College, Somerset Field, cnr Miles and Selbourne Roads, Grahamstown, 8am, David Stoloff 082 643 6733

FAR NORTH

LIMPOPO
Satuday 4 August
Exxaro Mogol 3-in-1 Marathon, Half Marathon, 10km & 5km, Lephalale Mall, Onverwacht Road, Lephalale, 6am, Wikus Geyser 083 304 1073
Limpopo Cross Country Champs, Venue TBC, 8am, Rene Coetzee 083 254 6532
Thursday 9 August
Maroela to Maroela 10km & 5km, Phalaborwa Road Runners Clubhouse, Sealene Street, Phalaborwa, 8am, Molatelo Rankweteke 084 552 4323
Saturday 11 – Sunday 12 August
The ClemenGold Wolkberg 2-day Trail Run, (40km & 25km), Stanford Lake College, R71, Haenertsberg, 7am, More info: Steven@slc.co.za
Sunday 12 August
The ClemenGold Wolkberg Single Day Trail Run 25km & 10km, Stanford Lake College, R71, Haenertsberg, 7:10am & 7:30am, More info: Steven@slc.co.za
Saturday 18 August
Hout is Goud Day Breaker 80km Circuit Breaker, ATKV Resort, Klein Kariba, Bela-Bela (Warmbaths), 6am, Erika Kotze 014 736 6008 (w)
Saturday 25 August
Tzaneen Lifestyle Spring Opener Half-Marathon, 10km & 5km, Tzaneen Lifestyle Centre, Danie Joubert Street, Tzaneen, 7am, Paul Zaayman 083 460 4204

MPUMALANGA
Saturday 4 August
Skukuza Castle Lager Half-Marathon, Skukuza Rugby Field, Staff Village Green, Skukuza, 8:30am, Martie Oosthuizen 082 680 3864
Buffalo Gorge Trail Series 18km, 10km, 6.5km & 2.5km, Buffalo Gorge Eco Adventure Centre, Buffelskloof Farm, Middleburg, 8:30am, Ryk Diepraam 083 528 9586
Saturday 11 – Sunday 12 August
Mpumalanga Cross Country Champs, Venue & Time TBC, Theuns Luus 083 630 8729
Sabie Forest Hill X Trail 2-day Stage Race CANCELLED
Saturday 18 August
Rotary Greatest Train Race 32km, 15km & 4.9km, Nkangala District Municipality, Walter Sisulu Street, Middelburg (32), Plot 85, Jackaroo, R555 Road, aMalahleni (15) & Witbank Dam Leisure Resort, Mandela Road, eMalahleni (4.9), 7am, Elsabe Dawson 086 118 7246
Wednesday 22 August
Eskom Old Medal Nite 10km & 4.9km, Eskom Clubhouse, Eskom Park, eMalahleni (Witbank), 7pm, Paul Bester 082 966 7767
Saturday 25 August
Cara Cara 10km Trail Run, Ruby River Resort, Groblersdal, 7am, Andrew Collett 079 523 5498
Wednesday 29 August
Kutting Mpumalanga Nite 10km & 4.9km, Kees Taljaard Stadium, Middelburg, 7pm, James Faber 082 443 4193

NORTH WEST

CENTRAL NORTH WEST
Saturday 25 August
Nedbank Schweizer-Reneke Half Marathon, 10km, 5km & Business Relay, Dutch Reformed Church, Cronje Street, Shweizer-Reneke, 7am (21 & 10) & 7:45am (5km & relay), Susna du Plessis 082 920 5063

NORTH WEST NORTH
Saturday 4 August
North West North Cross Country Champs, Venue, Time and Contact TBC
Saturday 11 August
Salomon Magaliesburg Trail Challenge 50km, 36km, 25km & 12km, Van Gaalen Restaurant, Skeerpoort, near Hartbeespoort, 7am, 7:30am, 8:15am & 9:15am, Caeli Manuel 072 924 2371
Saturday 18 August
Actionman #4 Trail Run 15km, 10km & 5km, ATKV Buffelspoort, Time TBC, Jaco 081 320 8924
Saturday 25 – Sunday 26 August
Kashan Quest 50km & 30km Stage Race, (25km & 25km or 15km & 15km), Mountain Sanctuary, near Buffelspoort, 7am, Nina Furness 083 275 2362

NORTHERN CAPE

GRIQUALAND WEST
Saturday 4 August
AGW Cross Country League #7, Kimberley, 9am, Petro Nel 072 259 6759
Saturday 18 August
Rihanna Moshoeshoe Half-Marathon, 10km & 5km, Galeshewe Stadium, Phakedi Street, Galeshewe, Kimberley, 7am, Mase Mogorosi 071 853 3509
AGW Cross Country Champs, Laerskool Seodin, Seodin Road, Kuruman, 9am, Petro Nel 072 259 6759

NORTH WEST CAPE
Thursday 23 – Saturday 25 August
Namaqua Quest Trail Run, (Three days: 24km, 25km & 20km) Jakkalswater Guest Farm, Nababeep, near Springbok, Three days: 7am, 7:30am & 8am, Janine Swart 083 662 2022
Saturday 25 August
Schaap River Canyon Ultra Trail Run 100km & 60km, Jakkalswater Guest Farm, Nababeep, near Springbok, 5am, Janine Swart 083 662 2022

NEIGHBOURING COUNTRIES

NAMIBIA
Saturday 4 August
Starlite/FNB Eros Girls Fundraiser 10km & 5km PLUS 10km Walk, Eros Girls’ School, cnr Independence & Eros Avenue, Windhoek, 7am & 7:15am PLUS 6:30am, Eros Girls’ School +264 (0)81 338 9911
Husab Mine Marathon, 10km, & 5km, Husab Access Road, Swakopmund, 7am, Frank Slabber +264 (0)81 240 3383
Erongo Cross Country Champs, Omaruru, Time TBC, BK Karumendu +264 (0)81 311 8489
Sunday 5 August
Windhoek Light Wild Run #3 14km & 8km Trail Run, Midgard Self Catering Lodge, on B6 Road about 80km from Windhoek, 8:30am & 9am, Yvonne Brinkmann +264 (0)81 142 9966
Saturday 11 August
Train Track 11km Trail Run, Elisenheim, Windhoek, 7am, Joel Talbot +264 (0)61 433 6000
Rundu 10km Challenge, Rundu, Time & contact person TBC
Saturday 18 August
Victory Series Half Marathon & 5km, Indepence Stadium, Windhoek, Time TBC, Old Mutual +264 (0)61 299 3249
Oshana Region Street Mile, Oshakati, Time & contact person TBC

ORIENTEERING
Sunday 5 August
Gauteng Bush Series #6 – Middle Distance, Hennops River, Centurion, Time TBC, RACO: Roger Blane 083 306 9161
Sunday 12 August
Gauteng Rogaine, Pretoria, Time TBC, ROC: Nick Cooper 074 188 9250
Saturday 18 August
Polokwane Short Event, Polokwane, Time TBC, POC: Ephraim Chuene 082 095 1035
Sunday 26 August
Gauteng Bush Series #7 – Long Distance, Pelindaba, Broederstroom, Time TBC, RACO: Roger Blane 083 306 9161

OBSTACLE RACING
Saturday 4 August
Runstacles 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Wednesday 8 August
JumpCity Urban Challenge Women’s Day Edition, Gold Reef City Theme Park, Ormonde, Johannesburg, Gauteng, 6pm, Shift Concepts 011 022 0426 (w)
Saturday 11 August
Toyota Warrior Race #6, Black Ops 15km (30 obstacles), Commando 10km (22), Rookie 5km (15) & Warrior Bratz 500m (8, unlimited laps), Mbombela Stadium, Mbombela (Nelspruit), Mpumalnga, Various times, Race Organiser 087 150 3144
Runstacles Race4Keanu 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 18 August
Actionman #4, 10km (17 obstacles) & 5km (11), ATKV Buffelspoort, North West Province, Time TBC, Jaco 081 320 8924
Runstacles 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Friday 24 August
Waterra #3 5km, Infinite Adventures, Wootton Ave, Bothas Hill, Hillcrest, KwaZulu-Natal, From 6:30pm, More info: www.waterra.co.za
Saturday 25 August
Runstacles 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Sunday 26 August
Muddy Princess 5km, Giba Gorge, Stockville Road, Westmead, Pinetown, KwaZulu-Natal, 8am, Info: info@muddyprincess.co.za
Red Method Run, Ultra Red: 15km (20 obstacles) & Rookie Red: 8km (10), Hopewell Conservation Estate, Standford Road, Port Elizabeth, Eastern Cape, 9am & 10am, Race Office 074 115 6396

TRIATHLON & DUATHLON
Saturday 4 August
Standard Bank 5150 Bela Bela Triathlon, 5150: 1.5km/40km/10km (from 11:30am) & FunTri: 400m/20km/5km (11am), Forever Resorts Warmbaths, Bela Bela, Limpopo, Race Office 082 476 6626
Sunday 5 August
Cosave Mica Sunrise Challenge MTB Duathlon, (12.5km bike/12.5km run), Cosave Mica, 560 Alfred Boyes Avenue, Kirkney, Pretoria, 7am, GustavOosthuysen 072 525 5090
Sunday 12 August
Tinman Triathlon #3, Tinman Challenge 1km/32km/10km (7:40am), Tinman Sprint 600m/21km/5km (7:20am) & Tinman Mini (200m/6km/2.5km (7:10am), Suncoast Casino, Durban, KwaZulu-Natal, B-Active 031 764 1885
Saturday 18 August
aQuelle Tour De Krantz Harburg Off-road Duo, 10km run/45km MTB, 10km/25km, 10km/10km, 5km/45km, 5km/25km & 5km/10km, Harburg Hall, Harburg, 7:30am & 7:45am, Rolf Lutge 082 555 0432
Sunday 19 August
Redhub Triathlon & Duathlon, Standard Road Tri 1.5km/40km/10km, Sprint Road Tri 750m/20km/5km, Cross Tri 1.5km/25km/10km, Cross Light Tri 750m/12km/5km, Road Du 4km/40km/5km & Cross MTB Du 4km/25km/5km, Cradle Moon Lakeside Game Lodge, Beyers Naude Drive, Muldersdrift, 8am, Spectrum Sport 016 982 6060
Centrum Like2Duo Kids Duathlon, Power 2km/10km/1km, Mid 1km/5km/500m & Lite 500m/2km/250m, Riversands Farm Village, Knopjeslaagte, Midrand, Gauteng, 9am, 9:10am & 9:20am, More info: www.jumpertrax.com
Saturday 25 August
Mandela Day Triathlon, Olympic 1.5km/40km/10km, Sprint 600m/20km/5km & Mini 200m/5km/2.5km, Midmar Dam, near Howick, KwaZulu-Natal, 10:30am (Mini), 11:15am (Sprint) & 1pm (Olympic), Damian Bradley 031 764 1885 (w)
Sunday 26 August
Olympic Dirty Double, Long: 15km trail run & 35km MTB & Short:8km trail run & 20km MTB, Solo or team entries, Doolhof Wines, Bovlei Road, east of Wellington, 9am, Gravel Travel 072 764 4015

ADVENTURE RACING
Saturday 4 – Sunday 5 August
A1 Adventure Racing Series #3 – Cyanosis 24, KwaZulu-Natal, Time TBC, info: www.adventure1series.com
Saturday 25 – Sunday 26 August
Kinetic Expedition Africa 120km, Run, MTB, & Kayak Challenge, Cape St Francis, Eastern Cape, Time TBC, Heidi Muller 082 564 6468

There are two ways to approach winter from a training perspective: Stay tucked under warm blankets and sleep the winter away, or toughen up, get out of bed and set your body up for a few early spring PBs. – BY RAY ORCHISON, REGISTERED COACH

There’s nothing quite like hitting that snooze button on a cold or wet winter morning – and given that we’re now out of the recognised SA running season, you could be forgiven for doing so now and then, but when the snooze button becomes the norm, you will have a problem. Within seven to 10 days, you will lose your sharpness or racing edge when you stop training, but when you stop for two to three weeks and longer, you begin to lose base fitness. This means that your endurance systems, which have been built over months of hard work, together with your muscles, begin to atrophy or waste away.

So, if you go into full hibernation during winter, you will come back into spring requiring lots of hard work to get your systems back to where they were before. The best approach to winter is therefore to allow yourself a few easy weeks with one or two extra lie-ins, but keep the body ticking over at a maintenance level. Yes, you won’t be firing on all cylinders, but you should maintain a level where, given a few weeks of focused training, you’ll be race-ready or pretty close to it.

The type of sessions will depend on what you’ve built over the months, and the areas you want to work on. If you’ve improved your speed, strength and endurance, then at this point you could reduce your speed and endurance and work a little more at maintaining or even building your strength. If you’ve greatly enhanced your endurance, then this is a great opportunity to maintain a certain level of endurance while working on building your speed. Basically, winter is a great opportunity to work on your weaknesses while maintaining your strengths.

Motivate Yourself
This all sounds great… until that alarm goes off in the cold dark hours and suddenly all motivation goes out the window. It is extremely difficult to get out of a warm bed when you have no purpose for doing so, which means that one of the best ways to get motivated is to have a goal in place, such as your first half marathon, or a PB at a specific distance. Winter also gives us a great opportunity to spend a little more time at the gym and to eliminate any muscle weaknesses or imbalances.

The worst possible thing you can do when the alarm goes off is to start thinking about it. Just turn it off and get up! The other alternative is to put the alarm far away from the bed, so you have no option but to get up to turn it off. Once you’re up and out the door, it’s usually not as cold or as bad as you thought it would be, and before you know it, you’re back from your session, standing under a warm shower, feeling good about yourself and glad that you got out there.

IMAGE: Shutterstock

Those who ‘did time’ in the armed forces may still suffer a nervous reaction upon hearing the words “two point four,” but it’s the stuff ‘men were made of’ for many years, and can still be a useful training guide today. – BY NORRIE WILLIAMSON

The 2.4km distance is traditionally used as a fitness test for all serving personnel in military, police and fire brigade services in many countries. The test was developed for the US Military in 1968 by sport scientist Dr Kenneth Cooper as a simple, practical and easily implemented means of assessing aerobic fitness, and became directly comparable to a VO2 test in the lab.

The test was also used by the SA Defence Forces, as many slightly older male readers will well remember, with regular tests undertaken by platoons and squads, and the minimum result expected was 12 minutes. The true challenge, however, was that this normally had to be completed in full kit, webbing and leather boots. Oh, and just for fun, sometimes the instructors made you run with an assault rifle as well, to hamper a good arm action. That means you needed to run an average pace of five minutes per kilometre with an extra 18kg on board! Little wonder that this test quickly exposed the injured and unfit.

Furthermore, the test is employed in various sports as a means of assessing match officials, such as soccer or rugby referees, who face an annual ‘2.4’ to see if they can keep up with the game. Top officials in these professional sports actually now need to be considerably fitter than years gone by in order to ‘keep an eye on the ball,’ but 12 minutes for 2.4km remains a recognised standard. And this test should also be a stock option for all runners, because it provides as good a guide, if not better, to ability, fitness and training progression as the most expensive VO2 Max assessment in the lab.

GO TEST YOURSELF
After a good warm-up, pump out six laps non-stop on the track, taking the time of each 400m lap and the overall time. The objective is to get your personal fastest possible time, and every second counts, so pacing is important. Start slightly conservatively, hit your core pace from around 600m to 2000m, and then for the last 400m squeeze out every last gram of energy and determination to literally throw yourself over the line. Just remember to hit the stop button!

The faster you are, the better your practical (and effective) VO2, and the faster you can run a 5km, 10km, 15km, half marathon, marathon, Oceans, Comrades and even 100km. It truly is as simple as that! (Note: Beyond 100km there are other facets that come into play, including the ability to overcome sleep depravation.) Also, by knowing your ability in a hard, fast 2.4km, you can determine the required ‘Tempo’ pace when working towards your next goal race.

The great thing about these tests in the service was that it was done in a squad or group. This meant that there was ‘peer pressure’ and a bit of competitiveness involved, which would help with focus and determination. In contrast, running 12 minutes flat-out as a solo effort is a considerably harder task for most runners, and you’re likely to do better running solo over a shorter distance. Thus the mile (1.609km, or four laps of the track) becomes a more valuable assessment for the solo runner – it’s long enough to assess both speed and endurance, but also a reasonable duration to mentally challenge the runner’s determination.

KEEP IT REGULAR
These tests can be done every six to eight weeks, as one of the major benefits of a short distance blast is that it requires only one day easy as preparation and another day of active recovery after. There is minimum impact on your training programme.

When done regularly there is soon a trail of records, which will indicate when a runner is reaching peak fitness, recovering from a race, or even making a return from injury. One of the most useful outcomes is the ability to use the test to predict accurately your potential time for an upcoming race, and from that the pacing strategy to be used to achieve the best outcome.

So while many runners may not have great memories of the old 2.4 regimental test, along with the mile it can be a key weapon in the running arsenal of a competitive runner looking to achieve their best.

About the Author
Norrie has represented Scotland, Great Britain and later his adopted South Africa in ultra-distance running and triathlon. He is an IAAF-accredited coach and course measurer, has authored two books on running, and counts 21 Comrades medals amongst his more than 150 ultra-marathon medals. You can read more from him at www.coachnorrie.co.za.

IMAGE: Fotolia & Courtesy US Army

So Comrades has come and gone, and you’re asking ‘What now?’ After all those months of hard training, it’s time to plot those running goals for the second half of the year… but do it wisely! – BY RAY ORCHISON

Your past six to eight months would have consisted of many long runs, most at a slow, Comrades race pace. These runs are called LSD or Long Slow Distance runs. The goal there is to train the body to: (1) withstand the pounding of running from Pietermaritzburg to Durban, (2) become efficient at using fat as an energy source in order go the full distance, and (3) become biomechanically efficient at running the slower Comrades race pace for hours on end. However, the problem is that you have trained your body to run slowly, and if you’re hoping to run a few PB’s in the second half of the year, there are a number of things you’ll need to address.

1 Don’t Hibernate
Recovering from a massive undertaking like Comrades is extremely important, but avoid falling into the trap of going into hibernation. From a physiological perspective, the body only maintains what it feels it needs to survive. This means that we quickly begin to lose muscular endurance and strength when we stop exercising completely – about 10% of our strength and about 30 to 40% of our muscular endurance within eight weeks. Therefore, give your body enough recovery time to repair the muscle fibre damage caused by Comrades, but then get going again. Take 10 to 14 days full rest and then gradually start to introduce cross-training and a few easy runs. If you still have sore legs, hit the pool.

2 Need for Speed
Once you have recovered, set yourself a few goals for the second half of the year, because it’s difficult to get up in the cold mornings if you don’t have something to work towards. Post-Comrades is the ideal time to take your training to a new level, because for months you’ve essentially been doing base training, so instead, focus on the shorter distances and gradually build speed. Improving your times over 5km or 10km will have a knock-on effect for your marathons and ultras, and put you on the front foot for your goals in 2019 as well.

3 What weaknesses?
There’s a good chance that as your weekly mileage increased in the build up to Comrades, so you started to experience a number of niggles, or even full-blown injuries. Every year, a large number of runners, against better judgement, attempt to complete Comrades while nursing an injury, and often it’s these runners who risk their lives by taking anti-inflammatory drugs or painkillers during the race. If you need a drug in order to finish a race, then you should not be starting! These big races are not going anywhere.

Niggles and injuries are usually a result of muscle imbalances or specific muscle weaknesses, which are exploited through the repetitive motion of LSD, when one cannot focus on endurance, strength and speed training at the same time. Now, with Comrades behind you, the second half of the year is an ideal time to identify your imbalances and weaknesses and to work on improving them.

The bottom line is that there is life after Comrades, and these guidelines will give you some direction.

IMAGE: Fotolia

South African runners are blessed with a jam-packed race calendar every month, from road and trail runs to all the other running-related disciplines. Although July does not usually have the greatest weather to accompany these great events, there should be no excuses as to why you’re not out there racing! – COMPILED BY TOM COTTRELL & SEAN FALCONER

GAUTENG

CENTRAL GAUTENG
Friday 29 June
Rockies Zoo Lake Fun Run 8km & 4km, Zoo Lake Sports Club, Westwold, Parkwood, 5pm, Saul Levin 083 326 0848
Saturday 30 June
Run with Mapaseka 5km Series, Nike Stadium, Klipspruit, Soweto, 8am, Race Organiser 078 445 0249
Sunday 1 July
Ubuhle 4-in-1 10km, 5km, Street Mile & Kiddies 420m, Sam Ntuli Sport Complex, Matsemela Street, Thokoza, Johannesburg South, 8am (10 & 5), 9am (mile) & 9:30 (kids), Race Organiser 072 464 0041 NEW DATE – WAS 29 JULY
Friday 6 July
Serengeti Night Run 15km, 10km & 5km, Serengeti Golf & Wildlife Estate, Kempton Park, 7pm, Shane Gouldie 082 332 9552
Saturday 7 July
CGA Cross Country #6, Westonaria Sports Complex, Time TBC, CGA 011 873 2726 (w)
Sunday 8 July
Northgate 10km & 5km, Northgate Shopping Centre, cnr Olievenhout Avenue & Northumberland Road, North Riding, Randburg, 7:30am, Charlie Herselmann 082 770 1143
Zoo Trot 10km & 5km, Centenary Lawn, Johannesburg Zoo, Upper Park Drive, 7:30am, Lebogang Mathope 011 712 6817 (w)
Sunday 15 July
Rundela 27km, 13.5km & 5km, WITS Education Campus Cricket Fields, 27 St Andrews Road, Parktown, 6:30am, 7am & 7:30am, info@rundela.co.za
Kings Kloof Paradise Trail Run 25km, 18km, 12km & 6km, Kings Kloof Trail, N14, Oaktree, Muldersdrift, 8am, 8:20am, 8:40am & 9am, Ruan Botes 063 686 7315
Thursday 19 July
Jackal Trail Run 10km & 5km, Jackal Creek Gym, Boundary Road, Northriding, Roodepoort, 6pm, Corne van Zyl 011 053 9153 (w)
Saturday 21 July
CGA Cross Country #7, Dorothy Nyembe Park, , Time TBC, CGA 011 873 2726 (w)
Sunday 22 July
MTN Walk the Talk with 702 15km, 8km & 5km, Marks Park, Judith Road, Emmerentia, 7am, 9am & 11am, Race Organiser 011 017 2700 (w)
Shift Winter Trail Series #3 13km, 8km & 5km, Walter Sisulu Botanical Gardens, Malcolm Road, Poortview, Roodepoort, 8am, Jacqui Purchase 061 907 0063
The Sable Ranch Trail Run 15km, 10km & 5km, Sable Ranch Hiking Trail, off R96, near Hekpoort, Magaliesberg, 8apm, Shane Gouldie 082 332 9552
Tuesday 24 July
Benoni Country Club night 10km & 5km POSTPONED
Wednesday 25 July
Duck Night Run 10km & 5km, Kyalami Country Club, Maple Road, Kyalami, Midrand, 7pm, Shane Gouldie 082 332 9552
Saturday 28 July
Ice Bear Trail Run 5km, Sweatzone, Wroxham Road, Paulshof, Johannesburg, 7:30am, Info: www.besnapped.co.za/rof
CGA Cross Country #8, Alberton Dam, Time TBC, CGA 011 873 2726 (w)
Sunday 29 July
Vosloorus 10km & 5km, Vosloorus Stadium, Moagi Road, Vosloorus, Boksburg, 8am & 8:10am, Siphiwe Nhlapho 083248 8736

GAUTENG NORTH
Saturday 30 June
Glenfair Race for Friendship Half Marathon, 10km & 5km, Glenfair Boulevard, cnr Lynnwood & Daventry Roads, Lynnwood, 7am, Daan du Toit 082 572 4169 NEW DATE – WAS 23 JUNE
Sunday 1 July
Brewski Trail Series 21km, 15km, 10km & 5km, Smuts Irene River, 8am, Shane Gouldie 082 332 9552
Gauteng Winter Trail Series #3 12.8km & 7.6km, Segwati Game Ranch, on R400 north of Cradle of Humankind, 9am & 9:21am, Wildrunner 072 438 3242
Jolly July Trail Run 21km, 13km & 8km, Casa-Lee Country Lodge, Pretoria East, 9am, 9:15am & 9:30am, Debbie Agenbag 083 294 5260
Wednesday 4 July
Zoo Trot 10km & 5km, Pretoria Zoo, Boom Street, Daspoort, Pretoria, 7pm, Shane Gouldie 082 332 9552
Saturday 7 July
Garsfontein Ice Breaker Half Marathon, 10km & 5km, Garsfontein Primary School, Zita Street, Garsfontein, 6:30am (21 & 10 walk), 7am (21 & 10 run) & 7:15am (5), Mike 083 414 5938
Sunday 8 July
Rietvlei Trail Series 10km, 5km & 3km, Rietvlei Dam, Irene, Pretoria, 8am, Shane Gouldie 082 332 9552
Prestige Trail Run Series #2 21km, 15km, 10km & 5km, Tierpoort Adventure Farm, Rooikat Street, Bronkhorstspruit, 9am, Bout Time 082 562 9841
Wednesday 11 July
Tortoise & Hare 8km & 5km Night Run/Walk, Clay Café, The Big Red Barn, Nelson Road, Olifantsfontein, Pretoria North, 7pm, Shane Gouldie, 082 332 9552
Saturday 14 July
AfriForum Springbok Vasbyt 25km, 10km & 5km, Voortrekker Monument, Eeufees Road, Pretoria, 7:30am (25 & 10) & 7:40am (5), Leon 071 405 5588
Adventure Tails Bark Run 10km, 5km & 2km (with dogs), Rock Falls Ranch, on M26, Hoekplaats, near Centurion, 8am, Glizelle 083 264 9331
Sunday 15 July
The Cyclone Trail Run 21km, 15km, 10km & 5km, Rock Falls Ranch, on M26, Hoekplaats, near Centurion, 8am, Shane Gouldie 082 332 9552
Wednesday 18 July
Run with the Lions Night 10km & 5km, The Farm Inn, Silver Lakes Road, Pretoria, 7pm, Shane Gouldie 082 332 9552
Saturday 21 July
A4A Long Walk/Run to Freedom Half Marathon, 10km & 5km, Eco Boulevard Shopping Centre, Witch-Hazel Avenue, Ecopark, Centurion, 6:30am (21 & 10) & 6:45am (5), Matome Lehomo 083 627 5326
Addicted to Life Freedom Half Marathon, 12km & 5km, Temba Stadium, Unit D, Temba, Pretoria, 7am, Karabo Molokoae 082 052 8634
Saturday 28 July
Gereformeerde Kerk Wierdapark Zwartkop Half Marathon, 10km & 5km, Zwartkop Lapa, Wierda Road, Centurion, 7am (21 & 10) & 7:10am (5), Kierie van der Schyff 082 804 4803
Cowhouse Trail Run Series 15km, 10km & 5km, Cowhouse Market, Ridge Road, Pretoria East, 4pm, Evelyn Botha 083 669 8588
AGN Cross Country Seniors & Masters League #1, Zwartkop Lapa, Wierda Road, Centurion, Time TBC, Alpha Centurion AC 012 327 4932 (w)
Sunday 29 July
Arnold Chatz Nogwaja 20km, 12km & 6km Trail Run, Rustig Hiking Trails, off R401, near Hekpoort, Magaliesberg, 7am, 7:30am & 8am, Nina Durieux 083 275 2362
The Barn Family Day 21km, 15km, 8km & 5km, Big Red Barn, Nelson Road, Olifantsfontein, Pretoria North, 8am, Shane Gouldie, 082 332 9552

VAAL TRIANGLE
Saturday 28 July
Hi-Performance Midas Road Runners 10km & 5km, Old Vaaltonians Sports Ground, Abraham Kriel Street, Vanderbijlpark, 8am, Allen Herweg 082 800 3178

WESTERN CAPE

BOLAND
Wednesday 4 July
Wagon Trail Breweries Night Run #7 10km & 5km, Anura Wine Estate, Klapmuts-Simondium Road, near Klapmuts, 6:30pm, Lans Pepler 082 787 2472
Friday 6 July
Devonvale Night Run 10km & 5km, Devonvale Golf & Wine Estate, Blumberg Drive, off M23 Bottelary Road, near Koelenhof, 6:30pm, Dominique Provoyeur 084 363 4104
Saturday 7 – Sunday 8 July
Grootvadersbosch Trail Run, (33km & 14km), Honeywood Farm, Grootvadersbosch, near Swellendam/Heidelberg, 8:30am, Ugene Nel 082 658 3078
Sunday 8 July
Falke Wine Adventure Trail Run 15km, 10km & 5km, Warwick Wine Estate, on R44 between Stellenbosch & Klapmuts, 9am, 9:15am & 9:30am, Dirtopia 021 884 4752 (w)
Saturday 14 July
Salomon Bastille Day Trail Run 50km, 35km, 25km & 15km, Bells Lodge, Robertsvlei Road, Berg River Dam, Franschhoek, 6:30am, 7am, 8am & 9am, Caeli Manuel 072 924 2371
Auric Auto BMW Run the Vines #5 17km, 10km & 5km PLUS Kids 3km, Vrede en Lust Wine Estate, cnr R45 & Klapmuts Road, 7:45am, 8am & 8:15am PLUS 8:30am, Lans Pepler 082 787 2472
Saturday 14 – Sunday 15 July
Cederberg Traverse 100km Trail Run, Sanddrif Campsite, Cederberg, 5am, Caeli Manuel 072 924 2371
Sunday 15 July
Spier Trail Run #4 10km, 5km & 3km, Spier Wine Estate, on R310 Baden Powell Drive, near Stellenbosch, 9am, 9:10am & 9:12am, Ugene Nel 082 658 3078
Nissan Trailseeker Trail Run Series #3 Grabouw 21km, 10km & 5km, Oak Valley Wine Estate, Oak Avenue, Grabouw, Time TBC, Race Organiser 086 199 0001
Saturday 21 July
Mountain Ridge Trail Run 17km, 10km & 5km, Mountain Ridge Wine Farm, De Liefde Road, off R43 Michell’s Pass Road, near Wolseley, 8:30am, 8:45am & 9am, Lans Pepler 082 787 2472
Sunday 22 July
Cape Winter Trail Series #1 15.6km & 8.8km, Paul Cluver Estate, off N2 near Grabouw, 9am & 9:21am, Wildrunner 072 438 3242
Saturday 28 July
Stellenbosch Farm Run 20km, 11.5km & 7km, Spier Wine Estate, on R310 Baden Powell Drive, near Stellenbosch, 9am, 9:15am & 9:30am. Dirtopia 021 884 4752 (w)

SOUTH WESTERN DISTRICTS
Saturday 30 June
Palm Tyres 10km & 5km, Palm Tyre Garage, Courtenay Street, George, 7am, Sidwell Oktober 078 395 8489
Saturday 30 June – Sunday 1 July
Trail Girl 2-day Run, (18km & 16km or 8km & 7km), Far Hills Country Hotel, Wilderness, Sat: 7:30am & Sun: 8am, Janine Swart 083 662 2022
Monday 2 July
Athletics SWD & Knysna Marathon Club Business Relay 4x4km, Knysna Marathon Club, Loerie Park, George Rex Drive, Knysna, 3pm, Soraya de Reuck 044 873 0023 (w)
Tuesday 3 July
Momentum Featherbed Trail Run Coelacanth 15km & Seahorse 11km, Buffalo Bay Main Beach to Cruise Cafe Restaurant, Remembrance Drive, Knysna Waterfront, 9:30am (15) & 11am (11), Magnetic South 044 382 2932 (w)
Athletics SWD & Knysna Marathon Club Street Mile, Knysna Marathon Club, Loerie Park, George Rex Drive, Knysna, 10am, Soraya de Reuck 044 873 0023 (w)
Saturday 7 July
Momentum Knysna Forest Marathon & Half Marathon, The Glebe, Knysna Forest, to Festival Grounds, Waterfront Drive, 7am & 8am, Marianne Brown 076 195 4832
Sunday 8 July
Houtkapper Trail Run 27km, 15km & 9km, Ouinta Da Montanha, Bibbys Hoek Road, Rheenendal, 8:30am, Mihan Roos 082 537 6167
Saturday 21 July
Madiba Half Marathon & 10km, Unity Park, York Street, George, 8am, Soraya de Reuck 044 873 0023 (w)

WESTERN PROVINCE
Saturday 30 June
Timbercity Spookhill Challenge 15km & 5km, Beaumont Primary School, Van der Merwe Street, Somerset West, 8am & 8:15am, Schalk Hoon 082 828 9120
ORAK 12-hour Track Race, Vredendal Sports Grounds, Dam Street, 6am, Gerrie Cilliers 083 650 0642
Sunday 1 July
WPA Cross Country League #3, Youngsfield Military Base, Wetton Road, Wetton, 11am, Candyce Hall 082 821 0841
Saturday 7 July
Eersterivier 15km & 5km PLUS 10km Walk, Stratford Primary School, Wuppertal Street, Clairwood, Eersterivier, 7:15am & 8am PLUS 7:30am, Gert Pekeur 074 343 2332
Saturday 14 July
Fairbridge Mall Easterns 15km & 6km, Fairbridge Mall, Old Paarl Road, Brackenfell, 7:15am & 7:25am, William Swartbooi 084 247 7170 NEW DATE – WAS 14 JANUARY
Sunday 15 July
TrailFun Winter Series – V&A Waterfront 5km #1, V&A Waterfront, Cape Town, 8:30am, Japie Swanepoel 082 443 3033
WPA Cross Country League #4, CPUT Campus, Symphony Way, Bellville, 11am, Candyce Hall 082 821 0841
Saturday 21 July
Cape Town Festival of Running 100km, 50km & 5x5km Relay, Sea Point Pavilion, opposite SABC building, 7am (100 & 50) & 12pm (Relay), Kanu Sukha 072 210 1127
De Grendel TrailFun 10km & 5km, De Grendel Wine Estate, Plattekloof Road, Panorama, 8am, Japie Swanepoel 082 443 3033
Sunday 22 July
Cape Town Festival of Running Half Marathon PLUS 10km Walk, Sea Point Pavilion, opposite SABC building, 7am, Kanu Sukha 072 210 1127
Saturday 28 July
Oakland Half Marathon & 5km, Paarl School, Rogland Street, Brackenfell, 7:15am & 7:30am, Leon Visser 072 222 6843 NEW DATE – WAS 22 JULY
Hout Bay Trail Challenge 40km, Hout Bay Harbour, 7am, Richard Sutton 082 643 6186
Lifestyle Challenge Trail Run 10km & 5km, D’Aria Wines, Durbanville, 8:30am & 8:45am, Info: www.entryninja.com
Sunday 29 July
TrailFun Winter Series – V&A Waterfront 5km #2, V&A Waterfront, Cape Town, 8:30am, Japie Swanepoel 082 443 3033
Cape Winter Trail Series #2 12.1km & 8.1km, Tygerberg Nature Reserve, Parow, 9am & 9:21am, Wildrunner 072 438 3242
WPA Cross Country League #5, Venue TBC, Elfindale, Cape Town, 11am, Candyce Hall 082 821 0841

KWAZULU-NATAL
Friday 29 June – Sunday 1 July
iSimangaliso 3-day Trail Challenge, (Fri: Nite 6km, Sat: 37km or 20km, Sun: 39km or 16km), Sugarloaf Campsite, iSimangaliso Wetland Park, Lake St Lucia Estuary, 3pm, Lauren Booth 082 791 7069
Saturday 30 June
Cathedral Peak Challenge #2 21km, Cathedral Peak Hotel, Ukhahlamba Drakensberg Park, 8am, Info: www.cathedralpeak.co.za/challenge
Gooderson Drakensberg Gardens Trail Run Challenge 20km, 10km & 7.5km, Drakensberg Gardens Golf & Spa Resort, Underberg, 9am, Dave Ward 082 492 1995
The Midlands 2-day Trail Run, (21km & 12km), Howick High School, Amber Avenue, Howick, 8:30am, Johnny Gibson 071 545 6880
Friday 6 July
Creighton Aloe Festival 7km Night Trail Run, Myddelton Farm, near Creighton, 5:30pm, Lauren 082 326 4804
Saturday 7 July
Creighton Aloe Festival 21km, 10km & 5km Trail Run, Avebury Farm, near Creighton, 9am, Lauren 082 326 4804
Sunday 8 July
Khayelihle C2C 12km Challenge, Ethembeni Memorial Gardens, Rodgers Road, Lincoln Meade, to Mountain Rise Cemetery, Pietermaritzburg, 7am, John Hall 082 491 7679
South Coast Fever Series #1 – Sardine Trail Run 10km & 5km, Port Edward Holiday Resort, Owen Ellis Drive, Port Edward, 7am & 7:15am, Barbara van der Walt 079 403 7014
Ability Charity Run 10km, 5km & 2km, Moses Mabidha Stadium, Isaiah Ntshangase Road, Durban, 8:30am, Info: www.ability10km.com
Creighton Aloe Festival 18km Train & Trail Run, Umzimkulu River to Creighton Sports Club, 8:30am, Lauren 082 326 4804
Sunday 15 July
Waterfall Superspar Forest 10km, Forest Hills Sports Club, Forest Drive, Kloof, 7am, Dirk Coetzee 071 610 3860
Saturday 21 July
South Coast Fever Series #2 – Funky Pants Scottburgh Trail Run 18km, 10km & 5km, Scottburgh Main Beach, Marine Terrace, Scottburgh, 8am, 8:15am & 8:30am, Flavio Scarpa 084 330 6029
Sunday 22 July
Totalsports 10km & 5km Women’s Race – Durban, Kings Park Athletics Track, Jacko Jackson Drive, Durban, 8am, Stillwater Sports 082 991 0445
Boughton Forest 15km & 5km Trail Run, Linpark High School, Claude Forsyth Road, Boughton, Pietermaritzburg, 8am, Werner Du Preez 082 256 6500
Saturday 28 July
Cathedral Peak Challenge #2 21km, Cathedral Peak Hotel, Ukhahlamba Drakensberg Park, 8am, Info: www.cathedralpeak.co.za/challenge
Sunday 29 July
1000 Hills Trail Challenge 38km, 20km, 10km & 5km, Nagle Dam Picnic Site, near Maqongqo, east of Pietermartizburg, 7:30am (38), 8am (20) & 8:30am (10 & 5), Lauren Booth 082 791 7069
Howick Highlander Trail Run 20km, 10km & 5km, WESSA – Umgeni Valley Nature Reserve, Karkloof Road, Howick, 7:30am, Kim Burnie 082 572 5050
South Coast Fever Trail Series #3 – Ingeli Forest 10km, Ingeli Forest Lodge, between Harding & Kokstad, 8:30am, Mandie Matthysen 079 493 7499

FREE STATE
Sunday 29 July
Platberg Classic Trail Run 22km & 12km, Platberg Botanical Gardens, Berg Street, Bergsig, Harrismith, 9am, Morne Cotton 076 358 7804

EASTERN CAPE

BORDER
Saturday 7 July
Rhodes Trail Run 52km, Rhodes Farmers Hall, 7am, Evie Raubenheimer 041 581 6307 (h)
Sunday 8 July
Trevor Klose 10km & 5km, East London Athletic Club, French Street, Cambridge, East London, 7am, Graham Reynolds 082 448 0727
Friday 27 July
Washie 100 Miler, Cathcart Country Club, Cathcart to Buffs Club, Buffalo Park Drive, East London, 5pm, Meta Scott 081 487 4984
Sunday 29 July
Gulu Trail Challenge 10km & 4km, Farm 19, Gulu, on Fort Pato Road, near East London, 9am, Nadia Lucouw 078 091 7200
Tsomo Half Marathon, 10km & 5km, Mtsheko Bridge, Cofimvaba, 8am, Nomakwezi Manqaba 083 602 2801

EASTERN PROVINCE
Saturday 14 – Sunday 15 July
JBayX Trail Run 2-day 60km, Saturday: 20km (7am) & 20km (7pm), Sunday: 20km (7am), SuperTubes Park, Da Gama Road, Jeffreys Bay, 7am, Rieghard Janse van Rensburg 071 896 6831
Sunday 15 July
JBayX Trail Run 10km & 5km, SuperTubes Park, Da Gama Road, Jeffreys Bay, 7am, Rieghard Janse van Rensburg 071 896 6831
Saturday 28 July
Nelson Mandel Bay SA Half Marathon Champs & 5km, Pollock Beach, Summerstrand, Port Elizabeth, 7am (21) & 9am (5), Alan Taylor 083 658 0050

FAR NORTH

LIMPOPO
Saturday 14 July
Haenertsburg Iron Crown Trail Run Half Marathon, 10km & 5km, Haenertsburg Village Market Square, 7:30am, Rod Harman 071 889 0425
Saturday 14 – Sunday 15 July
Kruger2Canyon Challenge 2-day Trail Run sponsored by Old Mutual, (42km or 25km & 28km or 17km), Franklyn Park, Moditlo Game Reserve, on R531, Kampersrus, south of Hoedspruit, 6:30am, Andrew Booth 082 603 4098
Sunday 15 July
Marepe Trail Run 18km, 10km & 5km, Franklyn Park, Moditlo Game Reserve, on R531, Kampersrus, south of Hoedspruit, 6:30am, 7:30am & 7:45am, Andrew Booth 082 603 4098
Saturday 21 July
Savannah Mall & Rhino Run 3-in-1 Half Marathon, 10km & 5km, Savannah Mall, Polokwane, 7:30am, Corrie Calitz 072 149 2674 NEW DATE – WAS 14 JULY
Saturday 28 July
Foskor Half Marathon, Foskor Community Centre, Calvin Ngobeni Street, Namakgale, Phalaborwa, 1:30pm, Molatelo Rankweteke 015 789 2040 (w)

MPUMALANGA
Saturday 30 June
Buffalo Run Half Marathon, 10km & 5km, Round Table Community Centre, cnr OR Tambo & Voortrekker Streets, Witbank, 8am, Charl Venter 071 519 8742
Saturday 7 July
Hall's Half Marathon, 10km & 3km, Hall's Gateway to the Lowveld, on the N4, 4km from Nelspruit/Mbombela, 7am (21 & 10) & 7:10am (3), Karlien Trumpelmann 083 335 3846
Buffalo Gorge Trail Series 18km, 10km, 6.5km & 2.5km, Buffalo Gorge Eco Adventure Centre, Buffelskloof Farm, Middelburg, 8:30am, Ryk Diepraam 083 528 9586
Saturday 14 July
Mozma's Trading Legogote Villagers Half Marathon, 10km & 5km, White River Rugby Club, 7am, Ashley Betteridge 081 305 3575
Saturday 21 July
Dullies Altitude Charity Challenge 21km, 10km & 5km, Dullstroom Nature Reserve, Naledi Drive, 7:30am, 8am & 8:15am, Charmane Horn 082 654 6645
Saturday 28 July
Num-Num Trail Challenge 32km & 15km, Pongola Express Camp, near Waterval Boven, 7am & 7:30am, Debbie Agenbag 083 294 5260

NORTH WEST

CENTRAL NORTH WEST
Saturday 14 July
Rassie Smith Memorial 10km & 5km CANCELLED
Saturday 28 July
Salga North West Nelson Mandela 10km, 5km & 2.5km, Macrovest Centre, 79 William Street, Klerksdorp, 8am, Marius van Heerden 082 487 7290

NORTH WEST NORTH
Sunday 8 July
Gauteng Winter Trail Series #4 13.8km & 8.7km, Leeuwenkloof, on R3 south-west of Broederstroom, 9:15am & 9:36am, Wildrunner 072 438 3242
Saturday 28 July
Wild Africa’s Women Running Wild 15km, 12km, 8km & 5km, Glen Afric Country Lodge, off R512, near Broederstroom, 8am, Paul 083 642 6698

NORTHERN CAPE

GRIQUALAND WEST
Saturday 28 July
Run/Walk for Life 777 Half Marathon, 14km & 7km, Flamingo Casino, Transvaal Road, Kimberley, 7:14am, Jenny Uys 082 834 8499

NORTH WEST CAPE
No races scheduled for this period

NEIGHBOURING COUNTRIES

NAMIBIA
Saturday 30 June
Rubbish Run Half Marathon, 10km & 5km, Windhoek, 6:30am, 7am & 7:15am, Charles +264 (0)81 124 9471
Charity Run Half Marathon & 5km, Okahandja, Time and contact TBC
Fish River Challenge 100km Ultra & 65km Lite, Ai-Ais, Fish River Canyon, More info: http://africanextremepromotions.com
Saturday 7 July
Victory Series Half Marathon & 5km, Keetmanshoop, 7am, Old Mutual +264 (0)61 299 3249
Sunday 8 July
XTrail 16km & 7km, Eagle’s Nest, Avis Dam, Windhoek, Time TBC, Yvonne +264 (0)81 142 9966
Saturday 14 July
Two Dams Country Run 11km, Elisenheim Picnic Spot, Windhoek, 7am, Joel Talbot +264 (0)61 433 6000
Saturday 21 July
Oshana Region 10km, Oshakati, Time and contact TBC
Sunday 22 July
Windhoek City Run Marathon, Half Marathon, 10km & 5km PLUS 21km & 10km Walk, Ausspannplatz, Independence Avenue, Windhoek, 6am (42), 7am (21W), 7:30am (21), 7:45am (10), 8am (5), Charles +264 (0)81 124 9471
Friday 27 July
Moonlight Trail Run 12km & 8km, Farm Windhoek Trais, Otjivero Street, Kleine Kuppe, 6pm, Info: farmwhkfitness@gamil.com
Saturday 28 July
Victory Series Half Marathon & 5km, Oshakati, Time TBC, Old Mutual +264 (0)81 124 9471
Dirt Attack 21km & 10km, Farm Ongeama, Gross Barmen Road, 10km from Okahandja, Time & contact TBC

ZIMBABWE
Sunday 1 July
Victoria Falls Marathon, Half Marathon & 5km, Victoria Falls, Time TBC, Info: www.vicfallsmarathon.com

ORIENTEERING
Sunday 1 July
Gauteng Bush Event #4, (Long distance), Rock Valley, Krugersdorp, Time TBC, RACO: Roger Blane 083 306 9161
Sunday 22 July
Gauteng Bush Event #5, (Long distance), Mohales Gate, Magaliesberg, Time TBC, RACO: Roger Blane 083 306 9161
Saturday 28 July
Polokwane Sprint Event, Venue TBC, Polokwane, Time TBC, POC: 073 462 6114

OBSTACLE RACING
Saturday 30 June
Runstacles 4km, Cape Town Ostrich Ranch, Can Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 7 July
Runstacles 4km, Cape Town Ostrich Ranch, Can Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 14 July
Runstacles 4km, Cape Town Ostrich Ranch, Can Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 14 – Sunday 15 July
Toyota Warrior #5 Powered by Reebok inc SA OCR Sprint Champs, Black Ops 15km (35 obstacles), Commando 10km (22) & Rookie 5km (15), Blythedale Coastal Estate, off N2 near Blythedale (north of Ballito), KwaZulu-Natal, 6:30am, Contact TBC
Sunday 15 July
Gajiga Run #11, 5km with inflatable obstacles, Big Red Barn, Nelson Road, Olifantsfontein, Pretoria North, Gauteng North, 9am, www.gajiga.co.za
Saturday 21 July
Runstacles 4km, Cape Town Ostrich Ranch, Can Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 28 July
Lifestyle Challenge 10km & 5km Trail Run with Obstacles, D’Aria Wines, Durbanville, 8:30am & 8:45am, Info: www.entryninja.com
Runstacles 4km, Cape Town Ostrich Ranch, Can Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Gorilla Obstacle Enduro 4km, Winston Park, Vian Road, 8am, Info: www.entryninja.com

MULTISPORT
Sunday 1 July
SA Duathlon & Long Distance Duathlon Champs, Super Sprint (12-15 years): 2.5km/10km/1.25km (6:50am), Sprint (16-19): 5km/20km/2.5km (7:50am), Para: 5km/20km/2.5km (8:10am), Standard: 10km/40km/5km (9:30am) & Long Distance: 10km/60km/5km (9:30am), Midmar Dam, Howick, KwaZulu-Natal, Glen Gore 074 187 7140
Sunday 22 July
Centrum Like2Bike #4 Kids Duathlon, 2km run/10km ride or 1km run/5km ride, Cradlemoon Conservancy, Muldersdrift, Gauteng, 9am & 9:05am, Contact TBC

ADVENTURE RACING
Saturday 7 – Sunday 8 July
A1 Adventure Racing Series #2 – Nevarest 24, Pilgrim’s Rest, Mpumalanga, Time TBC, info: www.adventure1series.com

IMAGE: Courtesy World Sport

South African runners really are blessed with a terrific race calendar, with so many great races to do, so check out these events for the coming month, including road and trail runs as well as other running disciplines, and make your racing plans! – BY TOM COTTRELL & SEAN FALCONER

GAUTENG

CENTRAL GAUTENG
Tuesday 1 May
JM Busha Peace Pledge Marathon, 10km & 5.4km, Greenhills Stadium, Randfontein, 6:30am, 7am & 7:30am, More info: www.jmbusha54.co.za
Wednesday 2 May
Duck Night Trail Run 10km & 5km, Kyalami Golf Club, 433 Maple Road, Kyalami AH, Midrand, 7pm, Shane Gouldie 082 332 9552
Friday 4 May
K-Way Serengeti Night Run 15km, 10km & 5km, Serengeti Golf and Wildlife Estate, Kempton Park, 7pm, Shane Gouldie 082 332 9552
Sunday 6 May
Colgate 32km, 15km & 6km, Boksburg City Stadium, Jubilee Road, Boksburg South, 6:30am, Race Organiser 011 917 3721 (w)
Saturday 12 May
Shift Winter Wellness Trail Run 13km, 8km & 5km, Walter Sisulu Botanical Gardens, Malcolm Road, Roodepoort, 8am, Contact TBC
Sunday 13 May
Soweto Walk 4 Life 8km & 5km Run/Walk, Nike Stadium, Klipspruit, Soweto, 8am (10R), 8:10am (10W) & 8:20am (5R), Race Organiser 081 386 8050
Monday 14 May
Jackal Trail Run 10km & 5km, Jackal Creek Golf Estate, Boundary Road, Northriding, Johannesburg, 6pm, Corne van Zyl 011 053 9153 (w)
Saturday 19 May
EntryRUSH Night One 10km & 6km Trail Run, Northern Farm MTB Park, R114 & Falkirk Road, Diepsloot, Johannesburg, 6pm, Shift Concepts 011 022 0426 (w)
Sunday 20 May
RAC The Sweat Shop/Asics 10km, Old Parktonian Sports Club, Jan Smuts Avenue, Bordeaux, Johannesburg, 8am, Race Organiser 011 442 8256 (w)

GAUTENG NORTH
Tuesday 1 May
MiWay Wally Hayward Marathon, Half Marathon, 10km & 5km, Centurion Rugby Club, West Avenue, Die Hoewes, Centurion, 6:30am, Bert van der Raad 082 922 6817
Saturday 5 May
McCarthy VW/Audi Love Run Half Marathon, 10km & 5km, Hatfield Christian Church, Waterkloof Glen, 6:45am (21 & 10 walk) & 7am (21 & 10), Phillip Sergeant 082 825 0725
Sunday 6 May
Wings for Life World Run, Supersport Park, West Street, Centurion, 1pm, Race Organiser 011 017 2700 (w)
Arnold Chatz Rabbit Series Captain Carrot 20km, 12km & 6km, Ingwe Bush Camp, off R99 near Hekpoort, 7am, 7:30am & 8am, More info: www.mrltevents.com
Cosave 5km Fun Run, Venue TBC, Pretoria, 8am
Saturday 12 May
Jackie Meckler 25km, 10km & 5km, Pretoria Military Sports Club, DSC Thaba Tshwane, 6:30am (25 & 10) & 6:45am (5), Richard Hammill 083 986 3821
Saturday 19 May
Race of Hope Pick ‘n Pay Grove Mall Half Marathon, 10km & 5km, Grove Shopping Centre, Cnr Lynnwood Road & Simon Vermooten Road, Equestria, Pretoria, 7am, Daan du Toit 082 572 4169
Sunday 20 May
Rosemary Hill Trail Run 21km, 10km & 5km, Rosemary Hill Farm, Pretoria East, 8am, 8:15am & 8:30am, Debbie Aggenbag 083 294 5260
Saturday 26 May
Cosmo 10km & 5km, Pretoria National Botanical Gardens, Cussonia Avenue, Pretoria, 8am, Petra Kruger 012 846 3300 (W)
Superspar Hercules Skosana Legend 10km & 5km, Superspar Hercules, Moot Street, Pretoria, 7am, Daan du Toit 082 572 4169
The Barn Doggy Day Trail Run 5km & 2km, The Big Red Barn, 7 Nelson Road, Olifantsfontein, Pretoria, 7:30am, Shane Gouldie 082 332 9552
Sunday 27 May
Prestige Trail Run Series #1 21km, 10km & 5km, Kaia Manzi, Pretoria, 8am, More info: www.entryninja.com

VAAL TRIANGLE
No races scheduled for this period

WESTERN CAPE

BOLAND
Tuesday 1 May
Safari Wellington Half Marathon & 5km PLUS 10km Walk, Huguenot High School, Blouvlei Road, Wellington, 7:10am (21), 9am (5) & 9:30 (10), Top Events 021 511 7130 (W)
Saturday 5 May
8 Hour Trail Challenge, (Solo, relay, MTB or duathlon options), Welbedacht Wine Estate, Oakdene Road, Wellington, 7am, More info: www.8hourchallenge.co.za
TruCape Applewood Harvest Festival Trail Run 11km & 5km, Applewood Preparatory School, Appletizer Road, Elgin, 9am & 9:30am, Paula Fitzhenry 083 391 1144
Sunday 6 May
Run for a Cause Ninja Run 10km & 5km, Middelvlei Wine Estate, Galmingo Street, Stellenbosch, 7:45am, Race Organiser 082 334 3771
Spier Winter Trail Series #2 10km, 5km & 3km, Spier Wine Estate, R310 Baden Powell Drive, 9am, 9:05am & 9:10am, Ugene Nel 082 658 3078
Wednesday 9 May
Wagon Trail Breweries Night Run #5 10km & 5km, Anura Wine Estate, Kalpmuts-Simondium Road, near Klapmuts, 6:30pm, Lans Pepler 082 787 2472
Friday 11 May
Devonvale Night Run 10km & 5km, Devonvale Golf & Wine Estate, Blumberg Drive, off Bottelary Road, near Stellenbosch, 6:30pm, More info: www.devonvale.co.za
Saturday 12 May
STF Bartinney2Bartinney Trail Run 20km & 12km, Bartinney Wine Bar, Bird Street, Stellenbosch, to Bartinney Wine Estate, Helshoogte Road, 7:30am & 7:45am, Amoija Events: info@amoija.com
Powertrade Herfsprag Half Marathon, 10km & 5km, Hex Valley High School, Voortrekker Road, De Doorns, 8am, Bennie du Plessis 083 324 1675
Xhilirun 16km, 10km, 5.5km & 2.5km, Oak Valley Wine Estate, Elgin, 8am, Annake Bester 083 453 2679
Gravel Travel Trail Run 10km, Linton Park Wines, off Slangrivier Road, near Wellington, 8:15am, Contact TBC
Saturday 19 May
Jonkershoek Mountain Challenge 38km, 24km & 11km, Jonkershoek Nature Reserve, Jonkershoek Road, Stellenbosch, 7am, Wildrunner Events 021 821 9898 (w)
Saturday 26 May
APL Cartons 12km Trail Run, Arbeit Adelt Guesthouse, Voortrekker Street, De Doorns, 9am, Ryno Palm 083 632 5004
Sunday 27 May
Change of Season Trail Run 11km & 6km, L’Avenir Farm, Off R44 between Stellenbosch & Klapmuts, 9am & 9:15am, Dirtopia 021 884 4752 (W)

SOUTH WESTERN DISTRICTS
Tuesday 1 May
Avis Van Rental Run2Raise 10km & 3km, Farm & Fellow Restaurant & Guesthouse, Groot-Brakrivier Road, Tramonto, George, 8am, Race Organiser 083 326 1699
Saturday 19 May
Hoekwil Half Marathon, 10km & 3km, NG Church Die Vleie, Cnr Duiwerivier Avenue & Kerk Street, Hoekwil, 8am, Gerrit du Toit 072 282 7995
Saturday 26 May
Meiringspoort Trail Run Challenge 19.5km & 9.5km, NG Church Hall, De Rust, 7:30am, Pieter Schoeman 082 377 0547

WESTERN PROVINCE
Sunday 6 May
SISSA/UCT Memorial 10km, UCT Middle Campus, in front of Wilfred & Jules Kramer law School Building, 7am, Kerr Rogers 021 650 3558 (W)
Saturday 12 May
Edunova Trail Relay, Somerbosch Wine Estate, on R44 between Stellenbosch & Somerset West, Time TBC, John Thole 082 080 1470
WPA Race Walking Grand Prix #2 20km, 10km, 5km, 3km & 1km, Youngsfield Military Base, Wetton , Cape Town, 7am onwards, Stefano Kruger 076 948 8483
Sunday 13 May
Metropolitan Slave Route Challenge Half Marathon, 10km & 5km PLUS 10km Walk, Grand Parade, Darling Street, Cape Town, 7am, 7:15am & 7:30am PLUS 7:45am, Race Organiser 021 633 0507 (w)
Saturday 19 May
The Fair Cape Cares Foundation Trail Run 18km, 10km & 5km, Fair Cape Farm, Malanhoogte Road, north of Durbanville, 7:30am, 8am & 8:15am, Lans Pepler 082 787 2472
Sunday 20 May
FNB Cape Town 12 ONERUN, Woodbridge Island, Milnerton, to FNB Portside Building, Bree Street, Cape Town, 9am, Race Organiser 074 911 4574
Saturday 26 May
WPA Cross Country #1, Silverstroom (Velocity), Cape Town, 11am onwards, Candyce Hall 082 821 0841

KWAZULU-NATAL
Tuesday 1 May
Hibiscus Coast Ultra Marathon 50km, Half Marathon & 10km, Ugu Sports and Leisure Centre, Cnr Knox Gore Road, Gamalakhe, 6am, Kim Jones 084 511 7651
Gaterite Challenge Marathon, Half Marathon, 10km & 5km, Verulam Recreation Grounds, 5am, Anand Naicker 083 783 6363
Saturday 5 May
Mnweni Marathon 38km, Mnweni Cultural Centre, Northern Drakensberg, 6am, Bruce Arnett 083 564 3750
Sunday 6 May
Checkout Half Marathon & 10km, Kings Park Athletic Stadium, Isaiah Ntshangashe Road, Durban, 6am, Amres Moodley 083 243 5467
KZNTR Winter Series Aloe Wildlife 20km, 13km & 6km, Aloe Wildlife Estate, Camperdown, 7am, 7:30am & 7:45am, Lauren Booth 082 791 7069
Friday 11 May
Durban North/Umhlanga Rocks CPF Nite Run 10km & 5km, Northwood Crusaders Sports Club, Ranleigh Crescent, Durban North, 6pm, Dave Ward 082 492 1995
Saturday 12 May
Sportsmans Trail Series #2 12km & 5km, Groundcover Leather Company, Howick, 7:30am, more info: www.roag.co.za
Sunday 13 May
Starling Plumbers Half Marathon & 10km, Mount Edgecombe Recreational Grounds, Cornubia Drive, Mount Edgecombe, 6am, Pregasen Naidu 071 917 8313
Friday 18 – Saturday 19 May
Giant’s Cup 2-day Trail Run, (33km & 32km), Sani Pass Hotel, Himeville to Bushman’s Nek Resort, Underberg, 7:30am, Matt Goode 072 907 3818
Saturday 19 – Sunday 20 May
ITEC Oxpecker Yellow-Billed 2-day Trail Run, (21km & 15km), Emseni Camp, R600, Winterton, 8am, Spoen Green 079 043 7678
Sunday 20 May
eMadadei Half Marthon & 10km, Phelandaba Sports Complex, 7am, Phumlani Sangweni 082 531 1113
KZNTR Winter Series Hilton College 22km, 12km & 7km, Hilton College, Pietermaritzburg, 7am, 7:30am & 7:45am, Lauren Booth 082 791 7069
Saturday 26 May
Sappi Karkloof Trail Run Classic 18km & 9km, Karkloof Country Club, 7am & 7:30am, Andrew van Rensburg 082 925 2014
Saturday 26 – Sunday 27 May
ITEC Oxpecker Red-Billed 2-day Trail Run, (21km & 15km), Emseni Camp, R600, Winterton, 8am, Spoen Green 079 043 7678
Sunday 27 May
Sappi Karkloof Trail Run 9km, Karkloof Country Club, 9:20am, Andrew van Rensburg 082 925 2014

FREE STATE
Saturday 5 May
Interstate Buslines Glen Half Marathon, Tielman Roos Street, near Raymond Mahlaba Circle, to Glen Agricultural College, Bloemfontein, 7am, Beverley Olivier 071 895 3183
Saturday 12 May
Zio Cash & Carry Half Marathon, 10km & 5km, Flavius Mareka College Sport Stadium, Sasolburg, 7am, Dolf Binneman 073 339 6809
Saturday 26 May
Town to Town Cross Trail Run 25km & 5km, Kaizer Sebatelo Stadium, Botshabelo, to Mmabana Stadium, Milner Street, Thaba Nchu, 8am, Pretty Booysen 083 204 2973

EASTERN CAPE

BORDER
Saturday 5 May
Mazars Diesel Depot Challenge 15km, Pearce & Chamberlain Road, Selbourne, East London, 6am, Bronek Urban 082 577 0932
Saturday 12 May
Blanco Trail Half Marathon & 10km, Blanco Guest Farm, Adelaide/Bedford Road, Tarkastad, 8am, Peter Bursey 083 627 1713
Saturday 12 May
United Pentecost 10km & 5km, Buffalo Flats Cricket Grounds, Buffalo Flats, East ondon, 7am, Greg Minnie 072 431 7814 NEW DATE – WAS 2 JUNE

EASTERN PROVINCE
Saturday 5 May
SPAR Women’s 10km & 5km, Pollock Beach (Grass Area), Summerstrand, Port Elizabeth, 7am, Loynes Jenkerson 082 644 6422
Saturday 12 May
Sunridge Village Family Run 10km & 5km, Sunridge Village Car Park, Sunridge Park, Port Elizabeth, 7am, Kevin Benade 079 490 0427
Saturday 26 May
Aspen Pharmacare Panamor Gel Half Marathon, 10km & 5km, Maranatha Street Children’s Home, 1 Main Road, Southdene, Port Elizabeth, 7am, Wendy Denston 076 834 8124
Tuesday 29 May
Town Lodge Business Night Relay 5×3.5km PLUS 3×3.5km Walk, Nelson Mandela Bay Stadium, 70 Prince Alfred Road, North End, Port Elizabeth, 6pm, Michelle de Bruyn 041 484 7860

FAR NORTH

LIMPOPO
Saturday 26 May
Aida 15km, 10km & 5km, Aida Properties, 15 Schoeman Street, Polokwane, 7am, Kobie Marais 082 561 5429
Thursday 10 – Saturday 12 May
Mapungubwe Transfrontier Wildrun, (30km, 34km & 28km), Mapungubwe Transfrontier National Park, Time TBC, Wildrunner Events 021 821 9898 (W)

MPUMALANGA
Saturday 5 May
Richkim, Henry Consusltants 32km, Half Marathon, 10km & 5km, Midack Clubhouse, Asalia Street, Middelburg, 6:30am, James Faber 082 443 4193
Buffalo Gorge Trail Series 18km, 10km, 6.5km & 2.5km, Buffalo Gorge Eco Adventure Centre, Buffelskloof Farm, Middelburg, 7:30am, Ryk Diepraam 083 528 9586
Sunday 6 May
Pam Golding Wildlife Estate Trail Run Series #2 20km, 10km & 5km, Zandspruit Bush & Aero Estate, on R527, Hoedspruit, 7am, 7:30am & 7:45am, Enquiries 015 793 2712 (w)
Saturday 12 May
Selati Half Marathon, 10km, 4.9km & 2km, Malelane Rugby Club, next to Malelane Kruger Gate, 7am, Deon Valks 082 788 0675
Saturday 19 May
Pam Golding Wildlife Estate Trail Run Series #3 20km, 10km & 5km, Blyde Wildlife Estate, Hoedspruit, 7am, 7:30am & 7:45am, Enquiries 015 793 2712 (w)
Saturday 19 – Sunday 20 May
The Sudwala Summit 2-day Trail Run, (Pinnacle 25km & 15km or Peak 10km & 5km), Sudwala Lodge, off R539, near Sudwala Caves, north-east of Nelspruit, Time TBC, Shane Gouldie 082 332 9552
Saturday 26 May
Highveld Mall Ice Breaker Half Marathon, 10km & 5km, Highveld Mall, eMalahleni (Witbank), 8am, Abie Smit 072 573 2501

NORTH WEST

CENTRAL NORTH WEST
Saturday 13 May
Carletonville Half Marathon, 10km & 5km, Carletonville Sport Complex, Paul Kruger Street, Carletonville, 6:30am, Musa Zulu 078 229 0522

NORTH WEST NORTH
Saturday 19 May
Bojanala Half Marathon & 5km, Olympia Park Stadium, cnr Lekkerbreek & Heideira Street, Geelhoutpark Extension 4, Rustenburg, 6am, Aubrey Moitlobo 081 578 2437
AdventureLisa’s Forest Run 46km, 30km & 16km, Venterskroon Inn, Venterskroon (26km from Parys), 7:30am, Lisa de Speville 082 936 2509

NORTHERN CAPE

GRIQUALAND WEST
Saturday 19 May
Vodacom Kimberley 10 Miler (16km) & 5km, Bishops Old Boys Club, Memorial Road, Kimberley, 7am, Magda Oldewage 083 676 0921

NORTH WEST CAPE
No races scheduled for this period

NEIGHBOURING COUNTRIES

NAMIBIA
Saturday 12 May
Dr Sam Nujoma Half Marathon & 5km, Windhoek, Time TBC, Athletics Namibia +264 (0)81 288 1846
Otjiwa Trail 21km & 10km, Otjiwa Lodge, Time & Contact TBC
Saturday 19 May
Fireball Trail Run, Farm Windhoek Trails, Otjivero Street, Kleine Kuppe, Windhoek, 7am, More info: farmwhkfitness@gmail.com

BOTSWANA
Sunday 13 May
Diacore Gaborone Marathon, Half Marathon, 10km & 5km, The Peermont Grand Palm Hotel and Casino Resort, Gaborone, 6:15am, Thabo Makgato 00267 39076464940

ORIENTEERING
Saturday 5 May
Gauteng Urban Sprint Series #9, Heronbridge, Johannesburg, RACO: Paul Wimberley 011 787 1317 (h)
Sunday 13 May
Gauteng Rogain Event, Klipriviersberg, Johannesburg, ROC: Ian Bratt 082 887 6611
Saturday 19 May
Gauteng Urban Sprint Series #10, Woodmead, Johannesburg, ROC: Ian Bratt 082 887 6611
Saturday 26 May
Western Cape Middle Distance Champs, Venue TBC, Cape Town, PENOC: info@penoc.org.za
Sunday 27 May
Western Cape Long Distance Champs, Venue TBC, Cape Town, PENOC: info@penoc.org.za

OBSTACLE RACING
Saturday 5 May
Beast #15, Savage Beast 15km (50 obstacles), Wild Beast 10km (30) & Tame Beast 5km (15), The Wedge 4×4 trail, Beyers Naude Drive, Muldersdrift, Various starting times from 8am, Race Office 012 667 2074 (w)
Runstacles 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Sunday 6 May
Muddy Princess Stellenbosch 5km, (women only), Muldersvlei Estate, Muldersvlei Road, near Stellenbosch, 9am, info@muddyprincess.co.za
Saturday 12 May
Runstacles 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 19 May
Runstacles 4km, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8:30am, The Grind HQ 021 813 9282 (w)
Saturday 26 May
The Grind 1802 Winter Warmer 5km Obstacle Race, Cape Town Ostrich Ranch, Van Schoorsdrif Road, off N7, Philadelphia, Western Cape, 8am, The Grind HQ 021 813 9282 (w)
Gajiga Run Curro Serengeti, 5km with inflatable obstacles, Curro, Serengeti Golf & Wildlife Estate, Kempton Park, Gauteng, More info: www.gajiga.co.za
Saturday 26 – Sunday 27 May
GI Joe Venom Clash #2 – Mamba Clash 12km & 6km, Tikwe River Lodge, Virginia, Free State, 8am, GI Joe Office 082 962 6565

MULTISPORT
Sunday 6 May
MiWay Sun City Ultra Triathlon, Ultra 1.9km/90km/21km & Sprint 600m/20km/5km, Sun City Casino and Resort, on R556, North West Province, 7am (sprint) & 7:30 (ultra), Race Organiser 031 764 1885 (W)
Saturday 12 May
Free State Duathlon, Olympic, Sprint & Super Sprint, Brandkop, Bloemfontein, Free State, 12pm, Free State Triathlon 073 718 5427
Sunday 13 May
Cowhouse Cross Duathlon #3, Bull 10km/30km/2km, Steer 5km/15km/2km, Heifer 2km/5km/500m & Calf 250m/500m/100m, Cowhouse Market, Ridge Road, Pretoria East, Gauteng, 7am, Go Sport Events 082 453 0096
Saturday 20 May
KZN Duathlon Championships, Standard 10/40/5km, Sprint 5/20/2.5km & Youth 2.5/10/1.25km, Midmar Dam, KwaZulu-Natal, 8am, KZN Triathlon:
secretary@kzntriathlon.co.za

ADVENTURE RACING
Friday 18 May – Sunday 27 May
Expedition Africa, 500km-plus, Run, MTB, kayak & ropework, 4-8 days, Namaqua West Coast, Northern Cape, Heidi Muller 082 564 6468

Image: Kapstadt.de courtesy of Newsport Media

With the Comrades Marathon just around the corner, it’s a good time to take a look at some of the common mistakes runners make when it comes to tapering in the final weeks before a big race. – BY SEAN FALCONER

You’ve done the long mileage and now you’re following the training programme’s instructions to taper down your training, so as to arrive at the start line feeling fresh. However, this is a time when many runners make costly mistakes that could ruin months of hard work during what should be a relatively easy few weeks of training.

1 Resting Too Much
Over-tapering is the single most common mistake made, which can lead to feeling flat on race day and also increases the chance that you’ll get sick, as your metabolism and immune system can be thrown out of sync due to the sudden change in activity and decreased demands on the body. So, instead of suddenly feeling fresh as a daisy when you reduce mileage, some runners actually don’t feel that good after a few easier days.

The solution: Most runners will find that reducing weekly mileage to 70-80% of maximum will provide a sufficient respite from the training load without leaving them feeling flat or sluggish, but the secret is to maintain some intensity. Yes, your hardest workouts are now behind you, but it’s important not to lose all your momentum, so you still need some quality work, like an intervals session, or better yet, a 10km tempo run where you do the first 5km at race pace, then the second 5km as fast as you can, to give your legs a good workout.

2 The Wrong Workouts
Many runners change their entire programme from long slower mileage to just doing shorter speedwork in order to feel faster, or because they are scared of arriving at the start tired. The problem with this is that your muscles will not be used to all the shorter, faster running and will fatigue quickly, and you will not be practising your race pace for the big day.

The Solution: Do two workouts per week, one of them a longer, race pace run, the second a shorter run broken up into race pace segments with up to three-minute easy rest segments in between. This will help you maintain your race pace preparation while the rest intervals will ensure that the workout is not too hard.

3 Weight-gain Worries
Then there is the fear of putting on weight during the final week of tapering, due to running less and eating more to carbo-load for race day, where the increased calorie intake is bound to pack on some extra weight, which must then be carried through the race. Typically, the desire to avoid weight-gain wins the battle and glycogen stores don’t get built to the max.

The Solution: First, remember that a little weight-gain is OK, since you’re storing extra fluids. A full gas tank is much more important than a wee bit extra weight on race day. Therefore, the experts recommend that you augment your normal eating habits with regular ‘grazing’ on healthy, energy-filled snacks in between your main but small meals.

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