Training Paces
Recovery: 8:00-8:15
Easy: 7:20-7:40
Long Runs: 7:20-8:00
Time Trials:
4km 26:00:00
5km 32:00:00
8km 52:00:00
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 |
| 3 Dec | REST | 40min easy | REST | 40min easy | REST | 1hr easy | 50min easy |
| 10 Dec | REST | 45min easy | REST | 45min easy | REST | 1hr easy | 1hr easy |
| 17 Dec | REST | 50min easy | REST | 50min easy | REST | 1hr easy | 1hr10 easy |
| 24 Dec | REST | 55min easy | REST | 55min easy | REST | 1hr easy | 1hr20 easy |
| 31 Dec | REST | 1hr easy | REST | 5km Time trial | REST | 1hr easy | 1hr30 easy |
Is this programme to difficult for you? Try another 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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This is quite an easy program to follow. The one big worry I personally have is the days we are traveling on holiday and with family. When I check my december, It a week I will miss from running.
My question is, would this not derail me from training and impact badly on my overall performance? I am a novice and have one Two oceans ultra medal behind me. Though I had quite a bad running period this year. I’m starting to build up my running