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


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
06-Feb REST 15min easy; 7x2min hill repeats with slow jog recovery; 15min easy REST 1hr20 easy running REST 1hr30 easy 2hrs easy
13-Feb REST 1hr easy REST 45min easy REST Qualifier or REST Qualifier or REST
20-Feb REST REST REST 45min easy REST 1hr easy 1hr easy
27-Feb REST 15min easy; 8x2min hill repeats with slow jog recovery; 15min easy REST 1hr20 easy running REST 2hrs easy 3hrs easy

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

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