No matter what type of runner we are, most of us would like to run faster. Including speed work into your training will not only help you run faster, but also improve your overall running fitness.
Everyone can benefit from speed work – it’s not just for the elite. If it is integrated into your training correctly, you will see substantial improvements in your performance.
For more information on speedwork, have a squiz at the “Speedwork For Dummies Guide”, here.
Experienced Training Programme: February 2013
This programme is aimed at those who have run a 21km before and/or are have been running consistently for the last year. You should be running about 30-40km a week to start this programme.
| WEEK STARTING | MON | TUES | WED | THUR | FRI | SAT | SUN | TOTAL |
| 28 Jan | 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 |
| 4 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 |
| 11 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 |
| 18 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 |
| 25 Feb | REST | RUN 1HR RPE = 6-7 | RUN 30MINS RPE = 6-7 | RUN 1HR(include 5km or 8km TT RPE = 8) | REST | RUN 1HR (include 5 x 3min hill repeats, with jog down as recovery) | RUN 2HR15 RPE = 6-7 | 5HR45 |
Is this programme to easy for you? Try the Two Oceans beginners half marathon training programme here.
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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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What is best? Training programmes based on pace or programmes such as this one based on RPE?
I have been running for many years and is looking to break the 90min mark one the Oceans. My PB on the Oceans is 1h42min but my overall PB on 21.1km is 94min.
Also, what is the best strategy to follow regarding race as preperation for a crucial race such as the Oceans? I ran the Kloofnek classic on the 27th of Jan, but will do the Peninsula on the 17th Feb and the Ginos 10km on the 20th of Feb. I think I can break the 90min mark on the Peninsula but are wary that it might take too much out of my legs for the last weeks prior to the Oceans. However, the 10km is flat and I can break the 40min mark, hence geeting a group A seeding?
What is your advice on this?
Recap:
1. pace vs RPE on programme?
2. a half marathon race or a 10km race to home in on the sub 90min goal 5 weeks from the Oceans?
Hi Marius,
This programme uses both RPE and pace – click on the silver button “How Fast Should You Run?” to get an idea of how fast your training runs should be for a sub 90 run (http://www.runnersworld.co.za/two_oceans/two-oceans-half-marathon-training-pace-times/)
Good luck with your PB!
Thanks, and for the decision between the 21.1km or 10km to home me speed and confidence, but not taking too much out of my legs for training?