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Two Oceans sub 5 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

Length

16 Weeks

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 5 hour Two Oceans, and continue on to run Comrades.

To consider this plan you must be able to run:
8km in 35.30mins
Easy pace 5:30 - 6:50 mins/km
Hill repeats4:20 - 4:30 mins/km
Tempo pace 4:25 - 4:30 mins/km

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.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
6:25 hrs 4:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
6:25 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week


Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder 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.


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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