Two Oceans Ultra Marathon: Sub 4 Silver Training Programme March/April
Are you ready for your silver medal?
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 30:15:00
Start at the slower end of the training paces and move towards the faster end as you progress through the final month 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!
| WEEK STARTING | MON | TUES | WED | THUR | FRI | SAT | SUN |
| 06-Mar | 1hr easy | Easy 20min; 9x2min hill repeats; Easy 20min | 1hr20 easy | 20min easy; 9x1000m with 1:30 rest; 10min easy | REST | 1hr45 easy | 3hrs30 on hilly route |
| 13-Mar | 1hr easy | Easy 20min; 10x2min hill repeats; Easy 20min | 1hr30 easy | 20min easy; 10x1000m with 1:30 rest; 10min easy | REST | 1hr45 easy | 3hrs30 on hilly route |
| 20-Mar | 1hr easy | Easy 20min; 10x2min hill repeats; Easy 20min | 1hr30 easy | 20min easy; 8km TT; 20min easy | REST | 2hrs easy | 2hrs30 easy |
| 27-Mar | 1hr easy | Easy 20min; 8x2min hill repeats; Easy 20mi | 1hr10 easy | 20min easy; 8x1000m with 1:30 rest; 10min easy | REST | 1hr30 easy | 2hrs easy |
| 03-Apr | 45min easy | Easy 20min; 6x2min hill repeats; Easy 20min | 1hr easy | 20min easy; 6x1000m with 1:30 rest; 10min easy | REST | 1hr easy | 1hrs easy route |
| 10-Apr | 30min easy | Easy 20min | 30min easy | 20min easy | REST | RACE DAY |
Is this programme too difficult for you? Try a different Two Oceans Ultra Marathon training programme, here.
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