Supplements Two Oceans Marathon Training Guide 2018 | Page 32

TRAINING
The Sub-6:00 Training Plan for the 56km Ultra
Here is your 16-week programme to get you ready to chase a sub-6:00
finish in the Ultra for a safe 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;
3x2min HL
(RPE 6-7)
with 2min
walk; CD REST 14km LSD
(RPE 3-4) REST 28km
Week 2
18 Dec –
24 Dec REST 10km E
(RPE 2-3) REST 7km HL
2km WU;
3x3min HL
(RPE 6-7)
with 2min
walk; CD REST 16km LSD
(RPE 3-4) REST 33km
Week 3
25 Dec –
31 Dec REST 8km E
(RPE 2-3) 6km SPD
2km WU;
8x1min HD
(RPE 8-9)
with 2min
E; CD REST 5km HL
1km WU;
3x4min HL
(RPE 6-7)
with 2min
walk; CD REST 18km LSD
(RPE 3-4) 37km
Week 4
1 Jan -
7 Jan REST 7km E
(RPE 2-3) REST 8km E
(RPE 2-3) REST 10km LSD
(RPE 3-4) REST 25km
Mon Tues Wed Thur Fri Sat Sun Total
Week 5
8 Jan –
14 Jan REST 8km E
(RPE 2-3) 5km HL
2km WU;
4x4min HL
(RPE 6-7)
with 2min
walk; CD REST 7km E
(RPE 2-3) REST 21km TT
(RPE 8-9) 41km
Week 6
15 Jan –
21 Jan REST 7km E
(RPE 2-3) 6km HL
2km WU;
4x3min HL
(RPE 6) with
1:30min E;
CD 5km E
(RPE 2-3) REST 22km LSD
3km WU;
14km with
big hills
(RPE 5);
5km E
(RPE 2) 5km E
(RPE 2-3) 45km
Week 7
22 Jan –
28 Jan REST 7km E
(RPE 2-3) 6km HL
2km WU;
3x4min HL
(RPE 6)
with 2min
E; CD 7km E
(RPE 2-3) REST 5km TT
(RPE 8-9) 25km LSD
3km WU;
15km with
big hills
(RPE 5);
7km E 50km
Week 8
29 Jan –
4 Feb REST 6km E
(RPE 2-3) REST 10km E
(RPE 2-3) REST 14km LSD
(RPE 3) REST 30km
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Old Mutual Two Oceans Marathon / Training Guide 2018