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 Beginner 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 30 MINSRPE = 7 | REST | RUN 40MINS (include 4 x 2min30s hill repeats, with jog down as recovery) | REST | RUN 30MINS (with 20mins RPE = 8 ) | RUN 1HR30RPE = 6-7 | 3HR10 |
| 6 Feb | REST | RUN 25MINSRPE = 6-7 | REST | RUN 30 MINS RPE = 7 | REST | RUN 30 MINSRPE = 7 | RUN 1HRRPE = 6-7 | 2HR25 |
| 13 Feb | REST | RUN 30 MINSRPE = 6-7 | REST | RUN 40 MINS (include 4 x 1km fast, with 2mins rest) | REST | RUN 30MINSRPE = 7-8 | RUN 1HR35RPE = 6-7 | 3HR15 |
| 20 Feb | REST | RUN 35MINSRPE = 7-8 | REST | RUN 45MINS (include 4 x 3min hill repeats, with jog down as recovery) | REST | RUN 35MINS (with 25mins RPE = 8 ) | RUN 1HR45RPE = 6-7 | 3HR40 |
| 27 Feb | REST | RUN 35MINSRPE = 6-7 | REST | RUN 50 MINS (include 5 x 1km fast, with 2mins rest) | REST | RUN 35MINS RPE = 7-8 | RUN 2HRSRPE = 6-7 | 4HRS |
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I can’t download the novice Two Oceans training programme, everytime I click on the link it just brings me back to the front page.
Regards
Joan
Just checked, works fine this side. What web browser are you using?