Two Oceans Ultra Marathon: Sub 4 Silver Training Programme December
Are you ready to start training 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 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 what you should aim to achieve before Two Oceans.
Enjoy the training!
| WEEK STARTING | MON | TUES | WED | THUR | FRI | SAT | SUN |
| 19-Dec | 45min easy running | Easy 20min; 20min tempo; Easy 20min | 1hr easy | Easy 20min; 20min tempo; Easy 20min | REST | 1hr25 easy | 1hr45 easy |
| 26-Dec | 45min easy running | Easy 20min; 20min tempo; Easy 20min | 1hr easy | Easy 20min; 20min tempo; Easy 20min | REST | 1hr30 easy | 2hr easy |
Is this programme to difficult for you? Try a different Two Oceans Ultra Marthon training programme, here.
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