Two Oceans Ultra Marathon: Sub 6 (Bronze) Training Programme March/April
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: 27:40:00 8km: 45:30:00
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.
| WEEK STARTING | MON | TUES | WED | THUR | FRI | SAT | SUN |
| 06-Mar | REST | 15min easy; 8x2min hill repeats with slow jog recovery; 15min easy | REST | 1hr30 easy running | REST | 2hrs easy | 3hrs15 easy |
| 13-Mar | REST | Easy 15min; 8x2min hill repeats with slow jog recovery; Easy 15min | REST | 1hr30 easy | REST | 2hrs easy | 3hrs30 easy |
| 20-Mar | REST | Easy 15min; 8x2min hill repeats with slow jog recovery; Easy 15min | REST | 1hr30 easy | REST | 2hrs easy | 3hrs30 easy |
| 27-Mar | REST | Easy 15min; 6x2min hill repeats with slow jog recovery; Easy 15min | REST | 1hr20 easy | REST | 1h30 easy | 2hrs easy |
| 03-Apr | REST | Easy 15min; 4x2min hill repeats with slow jog recovery; Easy 15min | REST | 1hr easy running | REST | 1hr easy | 1hr easy |
| 10-Apr | REST | 15min | REST | 20min easy running | REST | RACE DAY |
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Get the rest of the Bronze Medal training programme here >>
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