INTRODUCTION
Find Your Training Programme
Compiled byProfessor Andrew Bosch , PhD . Division of Physiological Sciences . Health , Physical Activity , Lifestyle & Sport Research Centre . Department of Human Biology , Faculty of Health Sciences , University of Cape Town
The Sports Science Institute of South Africa , our official Health , Fitness and Wellness Partner , has requested Professor Andrew Bosch , PhD , from the University of Cape Town ’ s Health , Physical Activity , Lifestyle & Sport ( HPALS ) Research Centre to prepare the three Half Marathon and three Ultra Marathon training guides to expertly help you prepare for TTOM 2024 .
Professor Andrew Bosch is an Exercise Scientist & Physiologist at the University of Cape Town ’ s Health , Physical Activity , Lifestyle and Sport Research Centre ( HPALS ). He is renowned for his research in sports performance and nutrition , evident in his publication of over 100 peerreviewed scientific manuscripts in international journals . Working as an applied running physiologist and experienced ultra-runner , Professor Bosch has worked with some of South Africa ’ s top marathon and ultra-marathon runners , including Olympic and World Championship marathon runners , as well as “ Two Oceans ” and “ Comrades ” podium athletes , and countless runners trying to improve PBs or just finish the race . He served as the sports nutritionist on the Sub2hr Marathon Project . Professor Andrew Bosch is an esteemed Professor working at HPALS which has been placed 31st in the world and top in Africa in Shanghai Ranking ’ s Global Ranking of Sport Science Schools and Departments in 2023 .
So , you ’ re going to run the Totalsports Two Oceans Half or Ultra Marathon 2024 : Now the hard work begins … or ideally , continues ! You are possibly wondering , what is the next step towards finishing the race you have entered , or achieving a particular goal time and medal for that race . Do you just keep on running as much as you can fit in and hopefully end up at the distance and speed you need by race day ? Firstly , the answer is NO . Secondly , we at the Sports Science Institute of South Africa have you covered with a series of six training programmes that are specifically designed to help guide your training , from January 2024 up to race day .
More specifically , we have created three programmes for each race distance , differing in terms of popular target finishing times . For the Half Marathon , one programme is tailored towards those chasing the elusive silver medal ( sub-1:30 ), one for those looking to break the two-hour barrier ( sub-2:00 ), and then one for those just wanting to complete the race comfortably ( sub-3:00 ). For the Ultra Marathon , we have programmes for those aiming for the Sainsbury medal ( sub-5:00 ), a bronze medal ( sub- 6:00 ) or the finisher ’ s blue medal ( sub-7:00 ).
Making the Right Choice
With all these options , how do you go about choosing the best programme for your chosen race ? The six programmes are all similar in general composition , being periodised relative to race day . Given that the programmes are relatively short ( only 14 weeks until the big day ), they pre-suppose a certain level of fitness and recent training that would have prepared you enough to start the programmes without risk of injury , or inability to complete them .
In other words , these programmes do not include the normal ‘ base phase ’ of training , during which runners gradually build their mileage at low intensity and increase hours on the legs , focusing on building base endurance and aerobic fitness . The presumption is that in entering these races , you have already built most of the necessary base . Furthermore , each programme presupposes that you have started introducing some race-specific , interval-based work , e . g . speed and / or hill repeat work , as part of your transition phase .
Each programme features a “ recovery ” week soon after starting , so that regardless of where your training is at , you will be “ re-set ” to follow with four weeks of hard training , another recovery week , a second period of four weeks of hard training , and then a final two weeks of tapering to the race .
Each of these phases build upon one another , starting with a focus on increasing distance and steadily incorporating more intensity with specific speed , hill or time trial work , peaking with efforts closely resembling the race . However , they differ in the finer details of those sessions . More advanced runners targeting the faster race times will be exposed to higher intensity work and will accumulate more time at those higher intensities , compared to those chasing slower times . This is once again due to the assumption that those looking at faster times are more familiar with work at higher intensities , and because a greater amount of time at these intensities is needed to ensure the target race pace is sustainable come race day .
Applicable to All Athletes
You will soon notice that regardless of whether you are aiming for a faster or slower time , there is not much difference in the length of the long runs .
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