Two Oceans Ultra Marathon: Sub 4 Silver Training Programme February
Are you ready to start training for your silver medal?
Training Paces:
Recovery: 5:15-5:40 Easy: 4:30-5:10 Long Runs: 4:30-5:20 Hill Repeats: 500m in 1:50-2:00 Tempo: 4:00/km 1000’s: 3:30-3:45 Time Trials: 8km 30:15:00
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 what you should aim to achieve before Two Oceans.
Enjoy the training!
| WEEK STARTING | MON | TUES | WED | THUR | FRI | SAT | SUN |
| 06-Feb | 50min easy | Easy 20min; 7x2min hill repeats; Easy 20min | 1hr10 easy | 20min easy; 7x1000m with 1:30 rest; 10min easy | REST | 1hr45 easy | 2hrs easy |
| 13-Feb | 50min easy | Easy 20min; 5x2min hill repeats; Easy 20min | 1hr10 easy | 40min easy running | REST | Qualifier or REST | Qualifier or REST |
| 20-Feb | 50min easy | REST | REST | 45min easy | REST | 1hr easy | 1hr30 easy |
| 27-Feb | 1hr easy | Easy 20min; 8x2min hill repeats; Easy 20min | 1hr20 easy | 20min easy; 8km TT; 20min easy | REST | 1hr45 easy | 3hrs on hilly route |
Is this programme too difficult for you? Try a different Two Oceans Ultra Marathon training programme, here.
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