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!
|19-Dec||REST||Easy 20min; 10min tempo; Easy 20min||1hr easy||Easy 20min; 10min tempo; Easy 20min||REST||1hr easy||1hr30 easy|
|26-Dec||REST||Easy 20min; 15min tempo; Easy 20min||1hr05 easy||Easy 20min; 15min tempo; Easy 20min||REST||1hr05 easy||1hr45 easy|
Is this programme too difficult for you? Try a different Two Oceans Ultra Marathon training programme, here.