The Wolf Pack Training Group - Wolves

"The body achieves what the mind believes". We are The Wolves and hunting is our game.

Week 5 of 12 (25 - 31 August 2025) - Marathon Training

Monday - Strength Training (45 minutes)
Tuesday - 1hr30 min easy run
Wednesday - Strength Training (45 minutes)
Thursday - 1km Intervals
15 minutes warm up, 4 x 1km Intervals with 1 min rest in between followed by 15 minutes cool down
Friday - Rest
Saturday - 3h00 easy to steady long run
Sunday - 45 min easy run

We start at Naval Hill from 5 pm on Tuesday and from Bays village Shell Filling Station on Thursday.

Everyone is welcome.

𝗗𝗶𝗽𝘀𝘁𝗶𝗰𝗸 𝗧𝗲𝘀𝘁 𝗪𝗲𝗲𝗸𝗲𝗻𝗱

We periodically do what we call a dipstick test within a marathon training programme to test the effectiveness thereof and to take some learnings to improve the programme.

The IBL 10km race was used for our week 4 dipstick test. The results are outstanding as 75% of our athletes finished within the first 30th percentile of the field. It was raining personal bests in Bloem.

We are back in training on Tuesday. Inbox us if you want to be part of this bunch of happy athletes.

It's deload week for most of our athletes. Total running time of not more than 4hrs for the entire week.

So far so good..

𝗪𝗵𝗲𝗻 𝗹𝗼𝗼𝗸𝗶𝗻𝗴 𝗳𝗼𝗿 𝗮 𝗺𝗮𝗿𝗮𝘁𝗵𝗼𝗻 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗽𝗹𝗮𝗻, 𝘆𝗼𝘂 𝘀𝗵𝗼𝘂𝗹𝗱 𝗰𝗼𝗻𝘀𝗶𝗱𝗲𝗿 𝘁𝗵𝗲 𝗳𝗼𝗹𝗹𝗼𝘄𝗶𝗻𝗴:

1. An appropriate starting point for your current level of fitness

2. An increase in mileage no more than 10 percent week to week on average, or 30 percent every 3 weeks

3. A stepback week, with no mileage increase, every 3-4 weeks

4. A base phase of easy mileage to start

5. A weekly long run

6. For those with time-based goals, a mix of speed workouts after your base phase including tempo runs, intervals at VO2 max, threshold and race pace, hill workouts and strides.

7. At least one total recovery day.

8. One to two strength training sessions per week.

9. A taper period about two – four weeks before race day in which you reduce your mileage.

Week 4 of 12 (18 - 24 August 2025) - Marathon Training

Monday - Strength Training (45 minutes)
Tuesday - 1hr00 min easy run
Wednesday - Rest
Thursday -45 min easy run
Friday - Rest
Saturday - Time Trial (5km/8km/10km)
Sunday - Rest

We start at Naval Hill from 5 pm on Tuesday and Thursday. Everyone is welcome.

“Hard days are the best because that’s when champions are made.”

Another hill interval session on the books as we build towards marathon season.

Week 3 of 12 (11 - 17 August 2025) - Marathon Training

Monday - Strength Training (45 minutes)
Tuesday - 1hr30 min easy run
Wednesday - Strength Training (45 minutes)
Thursday - Hill Intervals
15 minutes warm up, 6 x 400m hill sprints and 15 minutes cool down
Friday - Rest
Saturday - 2h40 easy to steady long run
Sunday - 45 min easy run

We start at Naval Hill from 5 pm on Tuesday and Thursday. Everyone is welcome.

The hunting continues... hunting is a primal and fascinating aspect of nature and human experience.