TRAINING
The Sub-3:00 Training Plan for the 21km
Here is your 18-week programme to get you ready to chase a sub-3:00 finish in the Totalsports Two Oceans Half Marathon on Sunday , 6 April 2025 . This programme presupposes that you have been active at least over the past few months , that you are healthy enough to exercise and that you would be capable of introducing three runs ( initially walk-runs ) per week into your schedule .
‘ 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 both the key below , 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 below 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 |
STRENGTH |
3km E ( RPE 2-3 ) ( Walk-Run as needed ) |
REST |
3km E ( RPE 2-3 ) ( Walk-Run as needed ) |
REST |
4km E ( RPE 2-3 ) ( Walk-Run as needed ) |
REST |
10km |
Week 2 16-22 Dec |
STRENGTH |
3km E ( RPE 2-3 ) ( Continuous ) |
REST |
4km E ( RPE 2-3 ) ( Continuous ) |
REST |
5km E ( RPE 2-3 ) ( Walk-run as needed ) |
REST |
12km |
Week 3 23-29 Dec |
STRENGTH |
4km E ( RPE 2-3 ) ( Continuous ) |
REST |
5km E ( RPE 2-3 ) ( Continuous ) |
REST |
6km E ( RPE 2-3 ) ( Walk-run as needed ) |
REST |
15km |
Week 4 30 Dec – 5 Jan |
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|
|
|
|
|
|
|
STRENGTH |
5km E ( RPE 2-3 ) ( Continuous ) |
REST |
6km SPD 2km WU ; 4 x 0:30 HD ( RPE 6 ) with 2 min E between ; 2 km CD |
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|
|
|
REST |
7km E ( RPE 2-3 ) ( Continuous ) |
REST |
18km |
32 Totalsports Two Oceans Marathon 2025 | # TTOM2025