Totalsports Two Oceans Marathon Training Guide 2025 | Page 25

TRAINING
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Week 14 10-16 March
10km HL 2km WU ; 4 x 5 min HD uphill ( RPE 7 ) with 3 min E between ; 2km CD
8km E ( RPE 2-3 )
STRENGTH
12km SPD 2km WU ; 3x 10 min HD ( RPE 6-7 ) with 5 min E between ; 2km CD
REST
7km E ( RPE 2-3 )
23km LSD 3km WU ; 6km hard effort with hills ( RPE 5 ); 14km moderate ( RPE 3 )
60km
PM : STRENGTH
Week 15 17-23 March
REST
6km E ( RPE 2-3 )
STRENGTH
8km SPD 2km WU ; 5 x 2 min hard ( RPE 8 ) with 2:00 min E between ; 2km CD
REST
12km LSD ( RPE 3-4 )
6km E ( RPE 2 )
32km
Week 16 24-30 March
REST
6km E ( RPE 2-3 )
STRENGTH
8km SPD 2km WU ; 8 x 1 min HD ( RPE 8 ) with 1 min E between ; 2km CD
REST
10km LSD ( RPE 3-4 )
4km E ( RPE 2 )
28km
Week 17 31 Mar – 6 April
REST
6km E ( RPE 2-3 )
STRENGTH
6km SPD 2km WU ; 6 x : 30 sec HD ( RPE 8 ) with 2 min E between ; 2km CD
REST
REST
TWO OCEANS
21km Race
33km
Week 18 7-13 April
REST
3km Walk
REST
Crosstraining
REST
7km E ( RPE 2-3 )
REST
10km
Think Running . Think the Sports Science Institute of South Africa .
We offer runners advanced sports science research and expert health professionals to enhance performance and address injuries .
From accessing our one-stop , state-of-the-art facilities to train effectively and receive personalized programmes , to unlocking our educational resources to expand your knowledge .
At SSISA we help runners optimise their full potential !
25