Two Oceans Ultra Marathon: Sub 6 (Bronze) Training Programme January

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
02-Jan REST 15min easy; 15min tempo; 15min easy REST 55min easy running REST 1hr20 easy 1hr45 easy
09-Jan REST 15min easy; 15min tempo; 15min easy REST 15min easy; 5km Time Trial; 15min easy REST 1hr30 easy 2hrs easy
16-Jan REST 15min easy; 5x2min hill repeats with slow jog recovery; 15min easy REST 1hr easy running REST 1hr40 easy 2hrs30 easy
23-Jan REST 15min easy; 6x2min hill repeats with slow jog recovery; 15min easy REST 1hr10 easy running REST 1hr50 easy 3hrs easy
30-Jan REST 15min easy; 7x2min hill repeats with slow jog recovery; 15min easy REST 1hr20 easy running REST 1hr30 easy 2hrs easy

Is this programme too difficult (or easy) for you? Try a different ultra marathon training programme here.

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3 Responses to “Two Oceans Ultra Marathon: Sub 6 (Bronze) Training Programme January”

  1. Pieter says:

    Cant seem to find training program for Feb & March. Please help

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