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Two Oceans sub 6 hr (Pace - Structured Workouts)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Pinnacle Multisport

All plans by this Coach
No Ratings

Length

16 Weeks

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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Includes Structured Workouts

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
5:07 hrs 3:30 hrs
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
5:07 hrs 3:30 hrs
Day Off
—— ——

Training Load By Week


Simon Oliver

Pinnacle Multisport

Simon Oliver is the owner of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

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