Two Oceans sub 6 hr (Structured Workouts - PACE)
Two Oceans sub 6 hr (Structured Workouts - PACE)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This is a 16 week plan for Intermediate to Experienced runners, wanting to run a Sub 6 hour Two Oceans, and continue on to run Comrades.
This plan will take you up to the Two Oceans Ultra Marathon and the additional plan of "last 2 months of Comrades 12 hour) will complete your training plan for those wishing to complete either both events or just Comrades.
To consider this plan you must be able to run:
5km in 27.40mins
Z2 Easy pace 6:20 - 5:40 mins/km
Z4 Hill repeats 5:20 - 5:30 mins/km
Z4 Tempo pace 5:35 - 5:45
The workouts have indicated pace times or overall time to assist. With a rest day on a Monday and a Friday and the long run on the Sunday. Input your Threshold Pace in the TrainingPeaks Zones and the pace for the workouts will be calculated for the workouts. All the interval workouts have been created in workout builder can be synced to your smart watch
By the end of the 16 weeks you will have excellent base fitness and be ready to race your A-priority marathon race.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
05:09:00 | 03:30:00 |
|
Day Off
x3
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:09:00 | 03:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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