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Two Oceans Ultra: Sub 6 Training Programme For February

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

Recovery: 6:40-7:00
Easy: 6:20-6:40
Long Runs: 6:30-6:45
Hill Repeats: 5:20-5:30
Tempo: 5:35-5:45

Time Trials:
4km 22:00
5km 27:40
8km 45:30

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 which you should aim for towards the end of your training programme.

Enjoy the training!

Download your Two Oceans Ultra Sub 6 training programme for February, here.

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
30 JanREST15min easy;5x2min hill repeats with slow jog recovery;15min easyREST1hr easy runningREST1hr40 easy2hrs30 easy
6 FebREST15min easy;6x2min hill repeats with slow jog recovery;15min easyREST1hr10 easy runningREST1hr50 easy3hrs easy
13 FebREST15min easy;7x2min hill repeats with slow jog recovery;15min easyREST1hr20 easy runningREST1hr30 easy2hrs easy
20 FebREST1hr easyREST45min easyRESTQualifier or RESTQualifier or REST
27 FebRESTREST45min easyREST1hr easy1hr easy

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13 Responses to Two Oceans Ultra: Sub 6 Training Programme For February

  1. Avatar of Abduragmaan Jacobs
    Abduragmaan 26 January 2012 at 11:01 am #

    Is this correct? The programme is exactly the same as January 2012 – Only the dates has changed.

    Reply
  2. Avatar of Runners World
    Runners World 27 January 2012 at 9:47 am #

    Have double checked and the content is February… try refreshing the page (CTRL+F5)?

    Reply
  3. A Neale 1 February 2012 at 10:14 pm #

    I notice that all “training programs” do not consider races on weekends as part of the program, yet i think almost all runners run races on weekends. It is just so much easier to run 2 hours in a 21 race than to try run it on your own. If I want to run races on a Saturday and rest on a Sunday, how must I adjust the program?

    Reply
    • Avatar of Runners World
      Runners World 2 February 2012 at 8:45 am #

      Hi A, you can switch the Saturday and the Sunday… just remember to run the race in the time specified (i.e. don’t race it and push yourself too hard!)

      Reply
  4. Jeremy 27 February 2012 at 12:32 am #

    Hi there!

    Thanks for the great programme – loving it!

    I did my qualifier on Sun 19th Feb – and not the 26th as per the Feb programme. That means that I finished the post-marathon week’s runs LAST WEEK.

    What should I be running now in my last week of the Feb programme? When will March come out? I don’t want to skip a day.

    Jeremy

    Reply
  5. Kim 28 February 2012 at 7:12 am #

    Hi ,

    Thanks for the great programme so far! When can we expect the March one to be published – it woud be nice to start planning?

    Is there any reason why you don’t just publish them all at the beginning, so we can plan our entire programme?

    Thanks,
    Kim

    Reply
    • Avatar of Runners World
      Runners World 28 February 2012 at 12:49 pm #

      Hi Kim, they’re available now! Thanks for your support.

      Reply
  6. Natasha 28 February 2012 at 8:30 am #

    Hi when will we be receiving the March programme? Do not want to miss.It works like a bom

    Reply

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