Totalsports Two Oceans Marathon Training Guide 2025 | Page 20

TRAINING
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Week 14 10-16 March
REST
8km 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
40km LSD ( RPE 3-4 )
REST
64km
PM : STRENGTH
Week 15 17-23 March
REST
6km E ( RPE 2-3 )
AM : 7km HL 2km WU ; 2x5min HL ( RPE 6 ) with 3min E between ; 2km CD
7km E ( RPE 2-3 )
REST
30km LSD ( RPE 3-4 ) Gentle hills
5km E ( RPE 2-3 )
55km
PM : STRENGTH
Week 16 24-30 March
STRENGTH
8km E ( RPE 2-3 )
STRENGTH
12km E ( RPE 2-3 )
REST
15km LSD ( RPE 3-4 ) Gentle hills
REST
35km
Week 17 31 Mar – 6 April
STRENGTH
5km E ( RPE 2-3 )
AM : 7km SPD 2km WU ; 6 x 30 sec HD ( RPE 8 ) with 2 min E between ; 2km CD
REST
3km E ( RPE 2-3 )
TOM 56 km Ultra
REST
71km
PM : STRENGTH
Week 18 7-13 April
REST
3km Walk
REST
Crosstraining
REST
8km E ( RPE 2-3 )
REST
11km
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20 Totalsports Two Oceans Marathon 2025 | # TTOM2025