Two Oceans sub 4 hr (Pace - Structured Workouts)
Pinnacle MultisportAll plans by this Coach
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.Still have questions about this plan?
This is a 16 week plan for Intermediate to Experienced runners, wanting to run a Sub 4 hour Two Oceans, and possibly continue on to run Comrades.
To consider this plan you must be able to run:
8km in 30:15mins
Easy pace 4:30-5:10 mins/km
Hill repeats 500m in 1:50-2:00 mins
Tempo pace 4:00 mins/km
1km Intervals 3:30 - 3:45 mins/km
The workouts have indicated pace times or overall time to assist. With a rest day on 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|
|6:45 hrs||3:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||6:45 hrs||3:30 hrs|