Two Oceans Ultra Marathon: Sub 4 Silver Training Programme January

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
02-Jan 45min easy running Easy 20min; 20min tempo; Easy 20min 1hr easy Easy 20min; 20min tempo; Easy 20min REST 1hr30 easy 2hrs easy
09-Jan 45min easy running Easy 20min; 20min tempo; Easy 20min 1hr easy 20min easy; 8km TT; 20min easy REST 1hr35 easy 2hrs15 easy
16-Jan 45min easy running Easy 20min; 5x2min hill repeats; Easy 20min 1hr10 easy 20min easy; 5x1000m with 1:30 rest; 10min easy REST 1hr40 easy 2hrs30 on hilly route
23-Jan 50min easy Easy 20min; 6x2min hill repeats; Easy 20min 1hr10 easy 20min easy; 6x1000m with 1:30 rest; 10min easy REST 1hr45 easy 2hrs45 on hilly route
30-Jan 50min easy Easy 20min; 7x2min hill repeats; Easy 20min 1hr10 easy 20min easy; 7x1000m with 1:30 rest; 10min easy REST 1hr45 easy 2hrs easy

Is this programme too difficult for you? Try a different Two Oceans Ultra Marathon training programme, here.

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