TRAINING
The Sainsbury Training Plan for the 56km Ultra
Here is your 18-week programme to get you fighting fit to chase your Sainsbury Medal finish in the Totalsports Two Oceans Ultra Marathon on Saturday , 5 April 2025 . This programme presupposes that you have good running experience and that you have been averaging a minimum of 25 to 30 km per week for the previous four to six weeks .
The recommendation is that you should have been consistently training throughout 2024 and must have completed your qualifying marathon , or be on your way to doing so .
KEY WU : Warm Up E : Easy LSD : Long Slow Distance HD : Hard SPD : Speed
‘ 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 sets of keys 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 efforts . Best of luck and have fun with your training !
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 |
8km E ( RPE 2-3 ) |
STRENGTH |
7km HL 2km WU ; 6 x 1 min HL ( RPE 8 ) with 2min E between ; 2km CD |
REST |
14km LSD ( RPE 3-4 ) |
7km E ( RPE 2-3 ) |
36km |
Week 2 16-22 Dec |
STRENGTH |
8km E ( RPE 2-3 ) |
STRENGTH |
8km HL 2km WU ; 8 x 1 min HL ( RPE 8 ) with 2min E between ; 2km CD |
REST |
16km LSD ( RPE 3-4 ) |
8km E ( RPE 2-3 ) |
40km |
Week 3 23-29 Dec |
STRENGTH |
10km E ( RPE 2-3 ) |
STRENGTH |
8km HL 2km WU ; 5 x 2min HL ( RPE 7 ) with 2min E between ; 2km CD |
REST |
18km LSD ( RPE 3-4 ) |
8km E ( RPE 2-3 ) |
44km |
Week 4 30 Dec – 5 Jan |
STRENGTH |
10km E ( RPE 2-3 ) |
STRENGTH |
8km HL 2km WU ; 4x3min HL ( RPE 7 ) with 2min E |
REST |
21km LSD ( RPE 3-4 ) |
8km E ( RPE 2-3 ) |
47km |
6 Totalsports Two Oceans Marathon 2025 | # TTOM2025