Supplements Two Oceans Marathon Training Guide 2018 | Page 42

TRAINING
The Sub-2:30 Training Plan for the 21km
Here is your 16-week programme to get you ready to chase a sub-2:30
finish in the Half Marathon.
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 Half Marathon
on 31 March 2018.
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 Mon Tues Wed Thur Fri Sat Sun Total
Week 1
11 Dec –
17 Dec REST 7km E
(RPE 2-3) REST 5km SPD
2km WU;
2x2min HD
(RPE 6-7)
with 1min
E; CD REST 8km LSD
(RPE 2-3) 4km E
(RPE 2-3) 24km
Week 2
18 Dec –
24 Dec REST 7km E
(RPE 2-3) REST 5km SPD
2km WU;
2x3min HD
(RPE 7) with
1:30min E;
CD REST 10km LSD
(RPE 2-3) 5km E
(RPE 2-3) 27km
Week 3
25 Dec –
31 Dec REST 7km E
(RPE 2-3) REST 5km SPD
2km WU;
3x2min HD
(RPE 8)
with 1min
E; CD REST 12km LSD
(RPE 2-3) 5km E
(RPE 2-3) 29km
Week 4
1 Jan -
7 Jan REST 6km E
(RPE 2-3) REST 8km SPD
2km WU;
4x1min HD
(RPE 8)
with 1min
E; CD REST 5km TT 12km LSD
(RPE 2-3) 31km
Week 5
8 Jan –
14 Jan REST 5km E
(RPE 2-3) REST 8km SPD
2km WU;
3x3min HD
(RPE 6) with
1:30min E;
CD REST 5km E
(RPE 2-3) 15km LSD
3km WU;
3km at sort
of HD with
HL (RPE
4); 9km E
(RPE 2) 33km
Week 6
15 Jan –
21 Jan REST 6km E
(RPE 2-3) REST 6km SPD
2km WU;
4x2min HD
(RPE 7)
with 1min
E; CD REST 8km E
(RPE 2-3) 5km E
(RPE 2-3) 25km
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Old Mutual Two Oceans Marathon / Training Guide 2018