Totalsports Two Oceans Marathon Training Guide 2025 | Page 15

TRAINING
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Week 14 10-16 March
STRENGTH
10km SPD 2km WU ; 4 x 4 min HD ( RPE 7 ) with 4 min E
AM : 5km E ( RPE 2-3 )
PM : STRENGTH
8km HL 2km WU ; 3x5min HL ( RPE 6 ) with 3min E between ; 2km
REST
40km LSD ( RPE 3-4 )
10km E ( RPE 2-3 )
73km
Week 15 17-23 March
STRENGTH
7km E ( RPE 2-3 )
AM : 8km HL 2km WU ; 3x5min HL ( RPE 6 ) with 3min E between ; 2km CD
8km E ( RPE 2-3 )
REST
30km LSD ( RPE 3-4 ) Gentle hills
5km E ( RPE 2-3 )
58km
PM : STRENGTH
Week 16 24-30 March
STRENGTH
8km E ( RPE 2-3 )
STRENGTH
8km SPD 2km WU ; 6x1min HD ( RPE 8 ) with 2 min E between ; 2km CD
5km E ( RPE 2 )
15km LSD ( RPE 3-4 ) Gentle hills
REST
36km
Week 17 31 Mar – 6 April
STRENGTH
5km E ( RPE 2-3 )
AM : 6km SPD 2km WU ; 4x1min HD ( RPE 8-9 ) with 2min E between ; 2km CD
REST
3km E ( RPE 2-3 )
TOM 56 km Ultra
REST
70km
PM : STRENGTH
Week 18 7-13 April
REST
3km Walk
REST
Crosstraining
REST
8km E ( RPE 2-3 )
REST
11km
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