Two Oceans Ultra Marathon: Sub 5 (Sainsbury) Training Programme March/April
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 |
| 06-Mar | REST | Easy 20min; 8x2min hill repeats; Easy 20min | 1hr20 easy | 20min easy; 8km TT; 20min easy | REST | 2hrs easy | 3hrs45 on hilly route |
| 13-Mar | REST | Easy 20min; 8x2min hill repeats; Easy 20min | 1hr20 easy | 20min easy; 8km TT; 20min easy | REST | 2hrs easy | 4hrs on hilly route |
| 20-Mar | REST | Easy 20min; 8x2min hill repeats; Easy 20min | 1hr20 easy | 20min easy; 8km TT; 20min easy | REST | 2hrs easy | 3hrs on hilly route |
| 27-Mar | REST | Easy 20min; 6x2min hill repeats; Easy 20min | 1hr10 easy | 20min easy; 8km TT; 20min easy | REST | 1hrs30 easy | 2hrs on hilly route |
| 03-Apr | REST | Easy 20min; 4x2min hill repeats; Easy 20min | 1hr easy | 20min easy; 5km TT; 20min easy | REST | 1hr easy | 1hr on hilly route |
| 10-Apr | REST | Easy 20min | 30 easy | 20min easy | REST | RACE DAY |
Is this programme to difficult for you? Try a different Two Oceans Ultra Marthon training programme, here.
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