Supplements Two Oceans Marathon Training Guide 2018 | Page 30

TRAINING
The Sub-5:00 Training Plan for the 56km Ultra
Here is your 16-week programme to get you ready to chase a sub-5:00
finish in the Ultra for a solid Bronze medal.
Read the Introductory notes about this programme on pages 26-28, take note of the key below explaining the
various abbreviations, and then you’ll be ready to start your training for the Old Mutual Two Oceans Ultra Marathon
on 31 March 2018.
Mon Tues Wed Thur Fri Sat Sun Total
Week 1
11 Dec –
17 Dec REST 8km E
(RPE 2-3) REST 6km HL
2km WU;
3x3min HL
(RPE 6-7)
with 2min
walk; CD REST 14km LSD
(RPE 3-4) 8km E
(RPE 2-3) 36km
Week 2
18 Dec –
24 Dec REST 10km E
(RPE 2-3) REST 7km HL
2km WU;
4x3min HL
(RPE 6)
with 2min
walk; CD REST 16km LSD
(RPE 3-4) 8km E
(RPE 2-3) 41km
Week 3
25 Dec –
31 Dec REST 8km E
(RPE 2-3) 6km SPD
2km WU;
10x1min
HD (RPE
8-9) with
30sec E;
CD REST 5km HL
1km WU;
3x4min HL
(RPE 6)
with 2min
walk; CD 8km E
(RPE 2-3) 18km LSD
(RPE 3-4) 45km
Week 4
1 Jan -
7 Jan REST 8km E
(RPE 2-3) REST 10km E
(RPE 2-3) REST 12km LSD
(RPE 3-4) Cross-
training 30km
Mon Tues Wed Thur Fri Sat Sun Total
Week 5
8 Jan –
14 Jan REST 10km E
(RPE 2-3) 7km HL
2km WU;
3x5min HL
(RPE 6)
with 2min
walk; CD REST 10km E
(RPE 2-3) REST 21km TT
(RPE 8-9) 48km
Week 6
15 Jan –
21 Jan REST 7km E
(RPE 2-3) 8km HL
2km WU;
4x4min HL
(RPE 6)
with 2min
E; CD 12km E
(RPE 2-3) REST 22km LSD
3km WU;
14km with
big hills
(RPE 5);
5km E
(RPE 2) 5km E
(RPE 2-3) 54km
Week 7
22 Jan –
28 Jan REST 10km E
(RPE 2-3) 8km HL
2km WU;
4x4min HL
(RPE 6)
with 2min
E; CD 12km E
(RPE 2-3) REST 5km TT
(RPE 8-9) 25km LSD
3km WU;
15km with
big hills
(RPE 5);
7km E 60km
Week 8
29 Jan –
4 Feb REST 6km E
(RPE 2-3) REST 10km E
(RPE 2-3) REST 14km LSD
(RPE 3) Flat
run Cross-
training 30km
30
Old Mutual Two Oceans Marathon / Training Guide 2018