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 |
| 31 Dec | REST | Easy 20min; 20min tempo; Easy 20min | 1hr15 easy | 20min easy; 5km TT; 20min easy | REST | 1hr15 easy | 2hrs15 easy |
| 7 Jan | REST | Easy 20min; 5x2min hill repeats; Easy 20min | 1hr20 easy | 20min easy; 5km TT; 20min easy | REST | 1hr20 easy | 2hrs30 on hilly route |
| 14 Jan | REST | Easy 20min; 6x2min hill repeats; Easy 20min | 1hr20 easy | 20min easy; 5km TT; 20min easy | REST | 1hr30 easy | 3hrs on hilly route |
| 21 Jan | REST | Easy 20min; 7x2min hill repeats; Easy 20min | 1hr20 easy | 20min easy; 5km TT; 20min easy | REST | 1hr30 easy | 2hrs easy |
| 28 Jan | REST | Easy 20min; 5x2min hill repeats; Easy 20min | 50min easy | 40min easy | REST | Qualifier or REST | Qualifier or REST |
Is this programme to difficult for you? Try a different Two Oceans Ultra Marthon training programme, here.
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Looking for a different training programme? Visit www.adidasrunning.co.za for training programmes designed by Dr. Ross Tucker.
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Great training regime. This would make even amatuers succeed, if they follow it.