This programme is aimed at people doing their first 21km or if you have not been running in awhile and need to build up your fitness slowly.
For an explanation of the training programme, please download this Two Oceans Half Marathon Experienced Training Programme PDF for February.
The PDF includes:
- The training programme
- RPE (rate of perceived exertion) guide
- Predict your 21km time from your best 10km time
- Pace chart
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total | |
| 31 Jan | REST | RUN 1HR RPE = 6-7 | RUN 30MINS RPE = 6-7 | RUN 1HR (include 5 x 3min hill repeats, with jog down as recovery) | REST | RUN 50MINS (with 40mins RPE = 8-9) | RUN 1HR50 RPE = 6-7 | 5HR10 |
| 6 Feb | REST | RUN 45MINS RPE = 6-7 | RUN 30MINS RPE = 6-7 | RUN 30 MINS RPE = 7 | REST | RUN 45 MINS RPE = 7 | RUN 1HR15 RPE = 6-7 | 3HR45 |
| 13 Feb | REST | RUN 1HR RPE = 6-7 | RUN 30MINS RPE = 6-7 | RUN 1HR (include 5 x 1km fast, with 2mins rest) | REST | RUN 50MINS (with 40mins RPE = 8 ) | RUN 1HR45 RPE = 6-7 | 5HR05 |
| 20 Feb | REST | RUN 1HR RPE = 6-7 | RUN 30MINS RPE = 6-7 | RUN 1HR(include 5km or 8km TT RPE = 8 ) | REST | RUN 50mins (include 5 x 3min hill repeats, with jog down as recovery) | RUN 2HRS RPE = 6-7 | 5HR20 |
| 27 Feb | REST | RUN 1HR RPE = 6-7 | RUN 30MINS RPE = 6-7 | RUN 1HR (include 6 x 1km fast, with 2mins rest) | REST | RUN 1HR (with 45mins RPE = 8 ) | RUN 2HR15 RPE = 6-7 | 5HR45 |
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It seems as if the novice programme for the 21 has been loaded twice. Please point me in the direction of a 1h45!
Hi Lisa – this is the experienced programme.
If you download the PDF, it has the training pace that you need to run in order to run in 1h45.
Do you have a march programme yet
Yup: http://www.runnersworld.co.za/training/two-oceans-half-marathon-experienced-training-programme-for-march/