The Wolf Pack Training Group - Wolves

The Wolf Pack Training Group - Wolves This is a road running training group established in 2020 under the tutelage of Teboho Lemao

"The body achieves what the mind believes". We are The Wolves and hunting is our game.
29/08/2025

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

24/08/2025

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.

๐——๐—ถ๐—ฝ๐˜€๐˜๐—ถ๐—ฐ๐—ธ ๐—ง๐—ฒ๐˜€๐˜ ๐—ช๐—ฒ๐—ฒ๐—ธ๐—ฒ๐—ป๐—ฑWe periodically do what we call a dipstick test within a marathon training programme to test the ef...
24/08/2025

๐——๐—ถ๐—ฝ๐˜€๐˜๐—ถ๐—ฐ๐—ธ ๐—ง๐—ฒ๐˜€๐˜ ๐—ช๐—ฒ๐—ฒ๐—ธ๐—ฒ๐—ป๐—ฑ

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..
20/08/2025

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..

19/08/2025

๐—ช๐—ต๐—ฒ๐—ป ๐—น๐—ผ๐—ผ๐—ธ๐—ถ๐—ป๐—ด ๐—ณ๐—ผ๐—ฟ ๐—ฎ ๐—บ๐—ฎ๐—ฟ๐—ฎ๐˜๐—ต๐—ผ๐—ป ๐˜๐—ฟ๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด ๐—ฝ๐—น๐—ฎ๐—ป, ๐˜†๐—ผ๐˜‚ ๐˜€๐—ต๐—ผ๐˜‚๐—น๐—ฑ ๐—ฐ๐—ผ๐—ป๐˜€๐—ถ๐—ฑ๐—ฒ๐—ฟ ๐˜๐—ต๐—ฒ ๐—ณ๐—ผ๐—น๐—น๐—ผ๐˜„๐—ถ๐—ป๐—ด:

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 โ€“ four weeks before race day in which you reduce your mileage.

17/08/2025

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.

โ€œHard days are the best because thatโ€™s when champions are made.โ€Another hill interval session on the books as we build t...
15/08/2025

โ€œHard days are the best because thatโ€™s when champions are made.โ€

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

Week 3 of 12 (11 - 17 August 2025) - Marathon TrainingMonday - Strength Training (45 minutes) Tuesday - 1hr30 min easy r...
10/08/2025

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.
06/08/2025

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

Address

Bloemfontein

Opening Hours

Tuesday 17:00 - 19:00
Thursday 17:00 - 19:00
Saturday 05:00 - 09:00
Sunday 06:00 - 07:00

Website

Alerts

Be the first to know and let us send you an email when The Wolf Pack Training Group - Wolves posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to The Wolf Pack Training Group - Wolves:

Shortcuts

Share

Category