Photo Credit:  Cherie Vale / NEWSPORT MEDIA

The FNB Cape Town 12 ONERUN has four tailor-made training programmes that are guaranteed to help participants achieve their running goals at the inaugural event on Sunday, 17 May 2015.

Cape Town based Running Technique Coach Sean Tait has designed four superb training programmes that are guaranteed to add to the experience of the FNB Cape Town 12 ONERUN.

“The four training programmes have slightly different demands from athletes,” says Tait.  “The Women’s Health Beginner Programme is aimed at the off-the-couch athlete.   The goal is to get the athlete to complete the distance come race day. The programme progresses gradually, allowing the athlete to adapt to the new stresses that the body will be subjected to when running.  The Runners World Beginner Programme is aimed at the athlete that can comfortably run 5km, but has not yet run 12km.  The goal is to get the athlete to the finish line feeling strong”.

“The Men’s Health Intermediate Programme is aimed at an athlete who already has a good running base, but is looking to improve,” continues Tait.  “The athlete should be comfortable running the 12km distance, with the desire to take his/her training to the next level.  Finally the Runners World Advanced Programme is aimed at an athlete who already has a strong running base, and will be gunning for a personal best time”.

All four programmes are designed to eliminate the monotony of training. Each session takes on a different format and focuses on different physiological components to ensure that the athlete is both mentally and physically stimulated.

Download all four training programmes from the FNB Cape Town 12 ONERUN website:  CLICK HERE  


Whether a professional runner, or a lover of the outdoors, own your reason for running by being part of the inaugural FNB Cape Town 12 ONERUN.  Experience the thrill of taking on a fast paced 12km route that will guide runners past and through some of Cape Town’s most renowned landmarks.

Date: Sunday, 17 May 2015
Time: 10:00
Start Venue: Woodbridge Island, c/o R27 and Loxton Road, Milnerton (Cape Town)
Finish Venue: FNB Portside Building, c/o Mechau and Bree Streets (Cape Town, CBD)
Entry Fee (Standard Individual Package): R120 / licenced runner, including chip
R140 / temporary licence, including chip
Entries Open Date: Tuesday, 03 February 2015
Entries Close Date: Friday, 01 May 2015 (no late entries)

The first 3000 standard individual package entries to pay with an FNB credit or debit card will receive a free PUMA ®Performance Event Tee.

Additional entry options on offer include:  the Gold Individual Package, the Standard Corporate Package and the Gold Corporate Package.

Like our Facebook page:  Ctown12

Follow us on Twitter:  @CTown12


About the FNB Cape Town 12 ONERUN sponsorship:

The FNB CAPE TOWN 12 ONERUN race is sponsored by FNB Business. The sponsorship forms part of

the Bank’s ongoing strategy to support national and community events that have the potential to grow and inspire. The FNB CAPE TOWN 12 ONERUN affirms our dedication to providing an experience that is beyond expectation, through sporting disciplines that advance our commitment to building, enduring and rewarding relationships across communities in which we operate.


ISSUED BY:                                 NEWSPORT MEDIA

ON BEHALF OF:                        STILLWATER SPORTS

Comments are closed.
in ut ipsum eleifend dapibus risus. commodo Praesent