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Two Oceans Ultra: Silver Medal Programme For February

By on 26 January 2012 in Training, Two Oceans Training Programme
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Training Paces

Recovery: 5:15-5:40
Easy: 4:30-5:10
Long Runs: 4:30-5:20
Hill Repeats: 500m in 1:50-2:00
Tempo: 4:00/km
1000’s: 3:30-3:45

Time Trials:
8km 30:15

Start at the slower end of the training paces and move towards the faster end as you progress through the coming months of training.

Please note that if you cannot run the Time Trial times this does not mean you are doomed to failure. These are guidelines and what you should aim to achieve before Two Oceans.

Enjoy the training!

Download your Two Oceans Ultra Silver training programme for February, here.

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
30 Jan45min easyEasy 20min; 5x2min hill repeats; Easy 20min1hr10 easy20min easy; 5x1000m with 1:30 rest; 10min easyREST1hr40 easy2hrs30 on hilly route
6 Feb50min easyEasy 20min; 6x2min hill repeats; Easy 20min1hr10 easy20min easy; 6x1000m with 1:30 rest; 10min easyREST1hr45 easy2hrs45 on hilly route
13 Feb50min easyEasy 20min; 7x2min hill repeats; Easy 20min1hr10 easy20min easy; 7x1000m with 1:30 rest; 10min easyREST1hr45 easy2hrs easy
20 Feb50min easyEasy 20min; 5x2min hill repeats; Easy 20min1hr10 easy40min easy runningRESTQualifier or RESTQualifier or REST
27 Feb50min easy RESTREST45min EasyREST1 hour easy1hr30 easy

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