Supplements Two Oceans Marathon Training Guide 2018 | Page 31

Tues Wed Thur Fri Sat Sun Total
REST 10km SPD
2km WU;
10x90sec
HD (RPE
8-9) with
1min E; CD 6km HL
2km WU;
5x4min HL
(RPE 5)
with 1min
E; CD REST 8km E
(RPE 2-3) 28km LSD
3km WU;
17km with
big hills
(RPE 4);
CD 6km HL
(RPE 2-3)
Walk hills to
keep effort
low 58km
Week 10
12 Feb –
18 Feb REST 10km E
(RPE 2-3) 7km SPD
2km WU;
5x2min HD
(RPE 7-8)
with 1min
E; CD REST 12km E
(RPE 2-3) REST 32km TT
(RPE 8-9) 61km
Week 11
19 Feb –
25 Feb REST 10km E
(RPE 2-3) 6km SPD
2km WU;
6x2min HD
(RPE 7-8)
with 1min
E; CD REST 10km HL
2km WU;
4x5min HL
(RPE 5)
with 2min
E; CD 8km E
(RPE 2-3) 36km LSD
3km WU;
22km with
big hills
(RPE 5);
11km E
(RPE 2-3) 70km
Week 12
26 Feb –
4 Mar REST 12km E
(RPE 2-3) REST 10km E
(RPE 2-3) REST 15km LSD
Flat route
(RPE 3-4) Cross-
training 37km
Mon Tues Wed Thur Fri Sat Sun Total
Week 13
5 Mar –
11 Mar REST 8km SPD
2km WU;
8x1min HD
(RPE 7-8)
with 30sec
E jog; CD 6km H
1km WU;
2x8min HL
(RPE 6)
with 2min
E; CD 9km E
(RPE 2-3) REST 40km LSD
(RPE 3-4) 10km E
(RPE 2-3) 73km
Week 14
12 Mar –
18 Mar REST 8km SPD
6x1min HD
(RPE 7-8)
with 30sec
E; CD 6km H
2km WU;
2x5min HL
(RPE 6);
CD 8km E
(RPE 2-3) REST 30km LSD
(RPE 3-4)
Gentle hills 5km E
(RPE 2-3) 57km
Week 15
19 Mar –
25 Mar REST 8km E
(RPE 2-3) REST 12km SPD
2km WU;
7x1min HD
(RPE 7-8)
with 30sec
E; CD REST 15km LSD
(RPE 3-4)
Gentle hills REST 35km
Week 16
26 Mar –
1 Apr REST 5km E
(RPE 2-3) 8km SPD
2km WU;
8x1min HD
(RPE 8-9)
with 1min
E; CD REST 3km E
(RPE 2-3) OMTOM
56km Race REST 72km
Week 17
2 Apr –
8 Apr REST 3km Walk REST Cross-
training REST 8km E
(RPE 2-3) REST 11km
Week 18
9 Apr –
15 Apr 6km E
(RPE 2-3) REST Cross-
training REST 9km E
(RPE 2-3) REST 10km E
(RPE 2-3) 25km
Mon Week 9
5 Feb –
11 Feb WU: Warm Up SPD: Speed Base Race
E: Easy TT: Time Trial Transition Rest Day
LSD: Long Slow Distance CD: Cool Down Peak Recovery
HL: Hills RPE: Rate of Perceived Exertion Taper
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