Supplements Two Oceans Marathon Training Guide 2018

TRAINING We’ve got a Training Programme for You! Welcome to the Old Mutual Two Oceans Marathon Training Programmes, brought to you by the Sports Science Institute of South Africa (SSISA), the official training partner of the event. CHOOSE YOUR PROGRAMME In the next few pages you will find three training programmes each for the 56km Ultra Marathon and 21.1km Half Marathon, designed for athletes aiming to run a sub-5:00, sub-6:00 or sub-7:00 in the 56km or sub-2:00, sub-2:30 or sub-3:00 in the 21km. Simply read the notes on this page on how to use the programmes and what the various abbreviations mean, then choose the programme that you would like to follow and start training. 16 WEEKS TO RACE DAY The programmes are 16 weeks long, starting on Monday 11 December and running through to race day on Saturday 31 March, with an extra two weeks added for the ultra runners to help you with recovery. You should be moderately fit and free from injury when you commence the programme, but the distances have been made manageable in order to ease you into the training. FOUR TRAINING PHASES Each programme is colour-coded to represent specific training phases, plus recovery weeks, race day, and rest days. 1. Base Phase: The goal of this phase is to increase your aerobic capacity/endurance base. The volume will continually increase, while the intensity remains relatively low. 2. Transition Phase: In this phase, you will see an increase in intensity. As you get closer to race day, you want to simulate racing conditions in training, so expect to see longer efforts at race pace. 3. Peak Phase: This is the final stretch of training leading up to the taper, and you will complete your longest training sessions in preparation for your race. Speed work and race pace workouts continue. 4. Taper Phase: This phase lasts two weeks, and is the time to decrease volume but maintain intensity to sharpen your speed and technical skills leading up to race day. 26 Old Mutual Two Oceans Marathon / Training Guide 2018

Supplements Two Oceans Marathon Training Guide 2018 | Page 26