Two Oceans Half Marathon: Beginner Training Programme December

Are you ready to start training for the 2014 Two Oceans Half Marathon?

The key to running your first half marathon is building a good base at the beginning of your training. You need to peak at the perfect time (race day!) and avoid injury.

Your first phase of training is called ‘base training’. This gradually increases the amount that you run, building aerobic fitness and minimising the risk of injury.

Ensure that you include at least one full day of rest during a week – but conversely, too much rest (e.g. two to three consecutive days without running) may impact your rate of improvement.

Two Oceans Half Marathon Training Programme


Beginners Training Programme: December 2013

This programme is aimed at people doing their first 21km, or if you have not been running in a while and need to build up your fitness slowly.

WEEK STARTING MON TUES WED THUR FRI SAT SUN TOTAL
16 Dec REST RUN 20MINS  RPE = 6-7 REST RUN 20MINS  RPE = 6-7* REST RUN 30MINS  RPE = 6-7 REST 1HR10
23 Dec REST RUN 20MINS  RPE = 6-7 REST RUN 25MINS  RPE = 6-7 REST RUN 35MINS  RPE = 6-7 REST 1HR20
30 Dec REST RUN 20MINS  RPE = 7-8 REST RUN 25MINS  RPE = 6-7 REST RUN 20MINS  RPE = 8 RUN 40MINS  RPE = 6-7 1HR45
Download the Two Oceans training programme here >>

*RPE = Rate Of Perceived Exertion

Do the majority of your base training easy or slow. RPE is one of the best guidelines to use regarding intensity of training and is based on your perception of how hard you feel you are running.

RPE Description Explanation % HR
6 – 7 Easy Breathing easily, and able to talk. 60 – 70%
7 – 8 Moderate Only able to speak a few words at a time due to heavier breathing. 70 – 80%
8 – 9 Hard Unable to talk and breathing hard. 80 – 90%

So if you are doing easy sessions (RPE of 6–7), and especially during your long run, you should be able to hold a conversation comfortably. If you are unable to talk, you are running too hard. Alternatively, if you are running too slow, you will not be working hard enough to test your physiological systems and your body will not need to make any adaptations, which will mean that you’ll remain at the same level.

How fast should you run? Get your training pace guide (and predict your half marathon finishing time) here >>

Is this programme too easy for you? Have a look at the experienced training programme here. 

Sign up to the free Two Oceans mailer here >>

About the coaches: Training programmes by Kim & Richard Woolrich, a husband and wife team who both work as biokineticists and coaches at the Sports Science Institute of South Africa. Richard has a 21.1km PB of sub 70 minutes, and Kim a best under 90 minutes. 

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11 Responses to Two Oceans Half Marathon: Beginner Training Programme December

  1. elrie 26 November 2012 at 7:09 pm #

    Is there going to be a follow up program what to do after Dec 2012?

  2. Kim 27 November 2012 at 1:44 pm #

    When during the above programme does one do strength training? I.e gym work, etc?

  3. elrie 27 November 2012 at 1:50 pm #

    great thanks, i will keep an eye out for the link on facebook!

  4. Tania 1 December 2012 at 1:13 pm #

    So good to have this programme again! Did my very first half marathon (Two Oceans) last year following this programme.
    Last year though there was a link that took you to a very handy PDF version which had the RPE chart and training pace guide on one page – very handy to print out and put on the fridge- would you be putting such an option on again?

    • Avatar of Runners World
      Runners World 3 December 2012 at 8:43 am #

      Hi Tania – yup, we’ll be uploading the PDFs this week!

  5. Gerrit 3 December 2012 at 4:15 pm #

    I only started running a week before the start date of this program. On Saturday I did the 30 min run and did 4.3km in the 30 mins. Is that any good (for a beginner)?

    Should I be doing other forms of training on the rest days?

  6. Elrie 22 December 2012 at 11:54 am #

    Hi, I cant seem to find the program for January. If I click on the link it takes me to the program ending 31 December. Please help.

  7. Susan 21 January 2013 at 6:17 pm #

    Entries still available for two oceans half marathon, real first first time two oceans half marathon running. Please confirm if entries are still available.

    Thank you

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