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


Runners World |

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
19-Dec REST 15min easy; 10min tempo; 15min easy REST 50min easy running REST 1hr10 easy 1hr30 easy
26-Dec REST 15min easy; 15min tempo; 15min easy REST 55min easy running REST 1hr20 easy 1hr45 easy

 

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

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