Totalsports Two Oceans Marathon Training Guide 2025 | Page 30

TRAINING
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Week 14 10-16 March
STRENGTH
8km E ( RPE 2-3 )
REST
10km SPD 2km WU ; 3 x 8 min HD ( RPE 6-7 ) with 4 min E between ; 2 km CD
REST
5km E ( RPE 2-3 )
21km LSD ( RPE 3-4 ). On a hilly route
44km
Week 15 17-23 March
STRENGTH
8km E ( RPE 2-3 )
REST
10km SPD 2km WU ; 3 x 8 min HD ( RPE 6-7 ) with 4 min E between ; 2 km CD
REST
7km E ( RPE 2 )
17km LSD 3km WU ; 7km at sort of hard effort ( RPE 4 ); 7km E ( RPE 2-3 )
42km
Week 16 24-30 March
STRENGTH
5km E ( RPE 2-3 )
REST
6km SPD 2km WU ; 3 x 2 min HD ( RPE 8 ) with 2 min E between ; 2km CD
REST
10km LSD ( RPE 3-4 )
4km E ( RPE 2-3 )
25km
Week 17 31 Mar – 6 April
STRENGTH
5km E ( RPE 2-3 )
REST
5km SPD 2km WU ; 5 x : 30 sec HD ( RPE 8 ) with 2 min E between ; 1km CD
REST
REST
TWO OCEANS
21km Race
31km
Week 18 7-13 April
STRENGTH
3km Walk
REST
Crosstraining
REST
5km E ( RPE 2-3 )
REST
8km
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30 Totalsports Two Oceans Marathon 2025 | # TTOM2025