TRAINING
The Silver Medal Training Plan for the 21km
Here is your 18-week programme to get you ready to chase a Silver Medal in the Totalsports Two Oceans Half Marathon on Sunday , 6 April 2025 . This programme presupposes that you have extensive running experience and that you have been comfortably averaging approximately 30 km per week the four to six weeks before starting this programme .
’ Strength ’ days are encouraged to augment your training and help reduce the risk of a running-related injury . We recommend you consult the SSISA Running Strength programme or consult a Biokineticist for help in this regard .
At SSISA we have biokineticists with extensive experience in rehabilitation for injuries and periodised running programmes to direct you in achieving your goals .
Please take note of the key alongside , explaining the various abbreviations and colour codes used in the programme that follows . Intensity is prescribed using the Rating of Perceived Exertion ( RPE ) scale . This is provided alongside to help guide your training effort . # KeepPushing and Conquer the Current !
KEY WU : Warm Up E : Easy LSD : Long Slow Distance HD : Hard SPD : Speed
TT : Time Trial
CD : Cool Down
Base Transition Peak
RPE : Rate of Perceived Exertion
Taper Race Rest Day Recovery
RATE OF PERCEIVED EXERTION ( RPE ) 10 9 8 7 6 5 4 3 2 1
Really , really hard
Really hard
Hard
Maximum
Challenging
Moderate
Easy
Really Easy
Rest
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Week 1 9-15 Dec |
AM : 7km E ( RPE 2-3 )
PM : STRENGTH
|
5km E ( RPE 2-3 ) |
STRENGTH |
6km SPD 2km WU ; 4 x 30 sec HD ( RPE 7 ) with 2 min E between ; 2km CD |
REST |
10km LSD ( RPE 2-3 ) |
REST |
28km |
Week 2 16-22 Dec |
AM : 6km HL 2km WU ; 6 x 30 sec HD uphill ( RPE 8 ) with 90 sec E between ; 2km CD |
5km E ( RPE 2-3 ) |
STRENGTH |
6km SPD 2km WU ; 6 x 30 sec HD ( RPE 7 ) with 2 min E between ; 2km CD |
REST |
9km LSD ( RPE 2-3 ) |
4km E ( RPE 2 ) |
30km |
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PM : STRENGTH |
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Week 3 23-29 Dec |
AM : 6km HL 2km WU ; 8 x 30 sec HD uphill ( RPE 8 ) with 90 sec E between ; 2km CD |
7km E ( RPE 2-3 ) |
STRENGTH |
6km SPD 2km WU ; 6 x 1 min HD ( RPE 7 ) with 1 min E between ; 2km CD |
REST |
11km LSD ( RPE 2-3 ) |
4km E ( RPE 2 ) |
34km |
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PM : STRENGTH |
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Week 4 30 Dec – 5 Jan |
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AM : 7km HL 2km WU ; 4 x 2 min HD uphill ( RPE 7 ) with 2 min E between ; 2km CD |
7km E ( RPE 2-3 ) |
STRENGTH |
7km SPD 2km WU ; 4 x 2 min HD ( RPE 7 ) with 2 min E between ; 2km CD |
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REST |
13km LSD ( RPE 2-3 ) |
5km E ( RPE 2 ) |
39km |
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PM : STRENGTH |
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22 Totalsports Two Oceans Marathon 2025 | # TTOM2025