Training Paces:
Recovery: 5:50-6:20
Easy: 5:20-5:40
Long Runs: 5:20-6:00
Hill Repeats: 4:20-4:30
Tempo: 4:25-4:35
Time Trials:
4km 16:50
5km 21:30
8km 35:30:00
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 and you should be working towards them before Two Oceans.
Enjoy the training!
| WEEK STARTING | MON | TUES | WED | THUR | FRI | SAT | SUN |
| 28 Jan | REST | Easy 20min; 5x2min hill repeats; Easy 20min | 50min easy | 40min easy | REST | Qualifier or REST | Qualifier or REST |
| 4 Feb | REST | REST | REST | 45min easy | REST | 1hr easy | 2hrs easy |
| 11 Feb | REST | Easy 20min; 8x2min hill repeats; Easy 20min | 1hr20 easy | 20min easy; 8km TT; 20min easy | REST | 1hr45 easy | 3hrs30 on hilly route |
| 18 Feb | REST | Easy 20min; 8x2min hill repeats; Easy 20min | 1hr20 easy | 20min easy; 8km TT; 20min easy | REST | 2hrs easy | 3hrs45 on hilly route |
| 25 Feb | REST | Easy 20min; 8x2min hill repeats; Easy 20min | 1hr20 easy | 20min easy; 8km TT; 20min easy | REST | 2hrs easy | 4hrs on hilly route |
Is this programme to difficult for you? Try a different Two Oceans Ultra Marthon training programme, here.
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Hi guys, you published the bronze programme as the sainsbury programme for February, if you could put up the sainsbury programme I’d really appreciate it.
KInd Regards,
Brendan
Hi Brendan – apologies for the error and any inconvenience it may have caused. We’ve corrected the programmes accordingly. Please shout if you have any further questions.