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!
||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.