Two Oceans Ultra Marathon Sub 7 (Finishers) Training Programme: December

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!

30 Nov
REST 45min easy REST 45min easy REST 1hr easy 1hr easy
07 Dec REST 50min easy REST 50min easy REST 1hr easy 1hr10 easy
14 Dec REST 55min easy REST 55min easy REST 1hr easy 1hr20 easy
21 Dec REST 1hr easy REST 5km Time trial REST 1hr easy 1hr30 easy
28 Dec REST 1hr05 easy REST 1hr easy REST 1hr10 easy 1hr45 easy

To get the rest of the Sub-7 (Finishers) training programme, click here.

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Got something to say?

  • Itumeleng

    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

    • Dave Jackson.

      I am a soon to be 60 year-old and am running my first marathon in 14 years (CT Marathon) shortly to qualify for the 56K event. My last marathon was my 10th in 1999. I did 4.02 back in 1986. I ran the 21K this year in 2 hours. Are there programmes for us older guys with dodgy hammies and creaking achillies?
      Dave Jackson.
      (More comebacks than Frank Sinatra)