Totalsports Two Oceans Marathon Training Guide 2025 | Page 35

TRAINING
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Week 14 10-16 March
STRENGTH
8km E ( RPE 2-3 )
8km SPD 2km WU ; 2 x 8 min HD ( RPE 6-7 ) with 4 min E between ; 2km CD
REST
6km E ( RPE 2-3 )
REST
16km LSD ( RPE 3-4 ). On flat route Include 5 km sort of hard ( RPE 5 )
38km
Week 15 17-23 March
STRENGTH
8km E ( RPE 2-3 )
8km SPD 2km WU ; 3 x 6 min HD ( RPE 6-7 ) with 4 min E between ; 2km CD
REST
6km E ( RPE 2-3 )
REST
18km LSD ( RPE 3-4 ) Perform on hilly route
40km
Week 16 24-30 March
STRENGTH
5km E ( RPE 2-3 )
REST
5km SPD 2km WU ; 6 x : 30 sec HD ( RPE 8 ) with 2 min E between ; 1km CD
REST
12km LSD
4km E
( RPE 2-3 )
26km
Week 17 31 Mar – 6 April
STRENGTH
8km E ( RPE 2-3 )
REST
5km SPD 2km WU ; 4 x : 30 sec HD ( RPE 8 ) with 2 min E between ; 1km CD
REST
REST
TWO OCEANS
21km Race
34km
Week 18 7-13 April
STRENGTH
3km Walk
REST
Crosstraining
REST
5km E ( RPE 2-3 )
REST
8km
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