Supplements Two Oceans Marathon Training Guide 2018 | Page 39

Mon Tues Wed Thur Fri Sat Sun Total
Week 7
22 Jan –
28 Jan 8km HL
1km WU;
4x2min HD
uphill (RPE
6) with 1min
E; CD 12km E
(RPE 2-3) REST 5km SPD
2km WU;
4x1min HD
(RPE 9)
with 1min
E; CD REST 6km E
(RPE 2-3) 10km TT 41km
Week 8
29 Jan –
4 Feb 9km HL
1km WU;
2x5min HD
uphill (RPE
6) with
2:30min E;
CD 5km E
(RPE 2-3) REST 8km SPD
2km WU;
2x5min HD
(RPE 6) with
2:30min E;
CD REST 8km E
(RPE 2-3) 17km LSD
3km WU;
5km sort
of HD (RPE
4) with
HL; 9km E
(RPE 2) 47km
Week 9
5 Feb –
11 Feb 10km HL
1km WU;
6x2min HD
uphill (RPE
6) with 1min
E; CD 8km E
(RPE 2-3) REST 9km SPD
2km WU;
3 x 2 min
HD (RPE 7)
with 1 min
E; CD REST 5km E
(RPE 2-3) 18km LSD
3km WU;
6km sort of
HD (RPE 4);
9km E (RPE
2-3) 50km
Week 10
12 Feb –
18 Feb 10km HL
1km WU;
5x3min HD
uphill (RPE
6) with
1:30min E;
CD 8km SPD
1km WU;
10x60sec
HD (RPE
8-9) with
1min E; CD REST 8km E
(RPE 2-3) REST 6km E
(RPE 2-3) 15km TT 47km
Week 11
19 Feb –
25 Feb REST 8km E
(RPE 2-3) REST 6km SPD
1km WU;
8x30sec
HD (RPE 6)
with 1min
E; CD REST 8km E
(RPE 2-3) 6km E
(RPE 2-3) 28km
Mon Tues Wed Thur Fri Sat Sun Total
Week 12
26 Feb –
4 Mar 10km HL
1km WU; 5
x 2 min HD
uphill (RPE
6) with 1
min E; CD 10km E
(RPE 2-3) REST 9km E
(RPE 2-3) 6km SPD
1km WU;
6x60sec
HD (RPE 8)
with 1min
E; CD REST 21km LSD
3km WU;
7km HD
with hills
(RPE 5);
11km M
(RPE 3) 56km
Week 13
5 Mar –
11 Mar 10km HL
1km WU;
4x2min HD
uphill (RPE
6) with 1min
E; CD 8km E
(RPE 2-3) REST 10km SPD
1km WU;
5x60sec
HD (RPE 8)
with 1min
E; CD REST 9km E
(RPE 2-3) 23km LSD
3km WU;
6km HD
with hills
(RPE 5);
14km M
(RPE 3) 60km
Week 14
12 Mar –
18 Mar 8km HL
1km WU;
3x2min HD
uphill (RPE
6) with 1min
E; CD 6km E
(RPE 2-3) REST 5km SPD
1km WU;
10x30sec
HD (RPE 8)
with 1min
E; CD REST 12km LSD
(RPE 3-4) 5km E
(RPE 2-3) 36km
Week 15
19 Mar –
25 Mar REST 6km E
(RPE 2-3) REST 6km SPD
1km WU;
8x30sec
HD (RPE 8)
with 1min
E; CD REST 8km LSD
(RPE 3-4) 5km E
(RPE 2-3) 25km
Week 16
26 Mar –
1 Apr REST 8km E
(RPE 2-3) REST 5km SPD
1km WU;
6x30sec
HD (RPE
8-9) with
1min E; CD REST OMTOM
21km Race REST 34km
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