Your Official #TTOM2024 Training Guide Training Guide 2024 | Page 12

TRAINING

21.1km Sub 90 mins

These programmes are developed by Prof . Andrew Bosch through UCT HPALS
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Week 1 12 Feb 2024
12km easy at as close to 5:00 / k as you can
12km incl 3km easy as warmup , then 6k at
12km easy at as close to 5:00 / k as you can ,
12km
3k easy as warmup , then 12x 400m in
10km easy at as close to 5:00 / k as you can ,
20km at 5:00 / k on hilly course . Remember
8km easy at as close to 5:00 / k as you can ,
86km
as close to 4:07 / k as
unless legs tired
as close to 1 min 30
unless legs tired
there are some
unless legs tired
you can . 3k easy as
from yeterday , in
sec as you can . Jog
from yeterday , in
significant hills in
from yeterday , in
warmdown
which case run
3min between each .
which case run
the race
which case run
slower
Finish with easy
slower
slower
warmdown for total
of 12km
Week 2 19 Feb 2024
12km easy at as close to 5:00 / k as you can
12km incl 3k easy as warmup , then 3x 1
12km easy at as close to 5:00 / k as you can ,
12km incl 3km easy as warmup , then 6k at
10km easy at as close to 5:00 / k as you can ,
23km at 5:00 / k on hilly course . Remember
8km easy at as close to 5:00 / k as you can ,
89km
min hill ( see notes );
unless legs tired
as close to 4:07 / k as
unless legs tired
there are some
unless legs tired
rest of run at easy
from yeterday , in
you can . 3k easy as
from yeterday , in
significant hills in
from yeterday , in
pace
which case run
warmdown
which case run
the race
which case run
slower
slower
slower
Week 3 26 Feb 2024
12km easy at as close to 5:00 / k as you can
12km
3k easy as warmup , then 6x 800m in
12km easy at as close to 5:00 / k as you can ,
12km incl 3k easy as warmup , then 4x 1
10km easy at as close to 5:00 / k as you can ,
25km at 5:00 / k on hilly course . Remember
10km easy at as close to 5:00 / k as you can ,
93km
as close to 3 min 7
unless legs tired
min hill ( see notes );
unless legs tired
there are some
unless legs tired
sec as you can . Jog
from yeterday , in
rest of run at easy
from yeterday , in
significant hills in
from yeterday , in
3min between each .
which case run
pace
which case run
the race
which case run
Finish with easy
slower
slower
slower
warmdown for total
of 12km
Week 4 4 Mar 2024
8km
Easy
8km
Easy
8km
Easy
12km
3k easy as warmup , then 6x 800m in
8km
Easy
25km at 5:00 / k on hilly course . Remember
10km easy at as close to 5:00 / k as you can ,
79km
as close to 3 min 7
there are some
unless legs tired
sec as you can . Jog
significant hills in
from yeterday , in
3min between each .
the race
which case run
Finish with easy
slower
warmdown for total
of 12km
12 Totalsports Two Oceans Marathon 2024 | # TTOM2024