This programme is aimed at those who have run a 21km before and/or are have been running consistently for the last year. You should be running about 30-40km a week to start this programme.
For an explanation of the training programme, please download this Two Oceans Half Marathon Experienced Training Programme PDF.
The PDF includes:
- The training programme
- RPE (rate of perceived exertion) guide
- Predict your 21km time from your best 10km time
- Pace chart
| WEEK | MON | TUES | WED | THURS | FRI | SAT | SUN | TOTAL |
| 2 Jan | REST | RUN 40MINS RPE = 6-8 | REST | RUN 45MINS RPE = 6-7 | REST | RUN 40MINS RPE = 6-7 | RUN 1HR RPE = 6-7 | 3HR05 |
| 9 Jan | REST | RUN 45MINS RPE = 6-7 | RUN 30MINS RPE = 6-7 | RUN 45MINS (include 5 x 1min30s hill repeats, with jog down as recovery) | REST | RUN 40MINS (with 15 mins RPE = 8 ) | RUN 1HR20 RPE = 6-7 | 4HRS |
| 16 Jan | REST | RUN 50MINS RPE = 6-7 | RUN 30MINS RPE = 6-7 | RUN 50MINS (include 5 x 2min hill repeats, with jog down as recovery) | REST | RUN 40MINS (with 20 mins RPE = 8 ) | RUN 1HR30 RPE = 6-7 | 4HR20 |
| 23 Jan | REST | RUN 1HR RPE = 6-7 | RUN 30MINS RPE = 6-7 | RUN 50MINS (include 5 x 2min30s hill repeats, with jog down as recovery) | REST | RUN 45MINS (with 30 mins RPE = 8 ) | RUN 1HR40 RPE = 6-7 | 4HR45 |
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