Two Oceans sub 5 hr (Pace - Structured Workouts)
Pinnacle MultisportAll plans by this Coach
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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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:25 hrs||4:00 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||6:25 hrs||4:00 hrs|