Training Paces:
Recovery: 6:40-7:00
Easy: 6:20-6:40
Long Runs: 6:30-6:45
Hill Repeats: 5:20-5:30
Tempo: 5:35-5:45
Time Trials:
4km: 22:00
5km: 27:40:00
8km: 45:30:00
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 which you should aim for towards the end of your training programme.
| WEEK STARTING | MON | TUES | WED | THUR | FRI | SAT | SUN |
| 3 Dec | REST | Easy 15min; 5min tempo; Easy 15min | REST | 40min easy running | REST | 55easy | 1hr10 easy |
| 10 Dec | REST | 15min easy; 5min tempo;15min easy | REST | 45min easy running | REST | 1hr easy | 1hr15 easy |
| 17 Dec | REST | 15min easy; 10min tempo;15min easy | REST | 50min easy running | REST | 1hr10 easy | 1hr30 easy |
| 24 Dec | REST | 15min easy; 15min tempo;15min easy | REST | 55min easy running | REST | 1hr20 easy | 1hr45 easy |
| 31 Dec | REST | 15min easy; 15min tempo;15min easy | REST | 15min easy; 5km Time Trial; 15min easy | REST | 1hr30 easy | 2hrs easy |
Is this programme to difficult (or easy) for you? Try a different ultra marathon 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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What is the rationale behind two consecutive days of easy long running (Sat+Sun)?
Hi,
At the moment I am training according to the Two Oceans Website.
My aim is a bronze medal. I am confused because that program is much more intense compared to this program. What one must I do?
Thanks for the program. I would like to see the January and February program.