Prepare for the Two Oceans 56 km ultra marathon with a structured 20-week plan from TRIFIT coach Telani Grobler.
The route starts with a runnable first half, then climbs Chapman's Peak, descends into Hout Bay and climbs again over Constantia Nek on tired legs. This plan is built around that profile: patient early pacing, controlled climbing, smooth descending and running well after the hills.
WHAT'S INSIDE
- 20 weeks of running and strength workouts that sync to Garmin, COROS, Apple Watch and other devices
- 5 runs a week, plus an optional easy sixth run on Fridays from week 5
- About 4:30–7:30 hours of running a week in build weeks, with lighter recovery weeks
- A 30-minute threshold test in weeks 4, 8, 12 and 16
- Hill sessions building from 1-minute repeats to 6-minute climbs
- Long runs building from 1:40 to a 3:45 dress rehearsal (optional 4:00)
- Back-to-back weekends with longer Sundays from week 9
- Race-effort practice in weeks 14 and 17, plus pacing-awareness sessions
- Gut training from 40–50 g to 65 g of carbohydrate per hour, with amounts to pack for every long run
- Two full race rehearsals: kit, shoes, breakfast, fuel and walk breaks
- Two short strength sessions a week for climbing and descending
- A two-week taper and a race-day plan for Chapman's Peak, the descents and Constantia Nek
WHO IT IS FOR
- You are running the Two Oceans 56 km ultra and want to finish strong
- You already run five times a week, about 35–45 km, with a comfortable 90-minute long run
- You can train about 5–8 hours a week, with long runs at the weekend
- You have a valid qualifying marathon, or a plan to run one (check the organiser's entry rules)
- You have medical clearance to train
A free TrainingPeaks account is enough.
ABOUT THE COACH
Telani Grobler is the founder of TRIFIT Performance Endurance, with 19 years of experience coaching runners, cyclists and triathletes. www.trifit.co.za
General training guidance that does not replace medical advice. Not affiliated with, endorsed by or sponsored by the Two Oceans Marathon or its organisers.
Telani Grobler is the founder of TRIFIT Performance Endurance, with 19 years of experience in fitness and coaching. She coaches runners, cyclists, mountain bikers and triathletes in South Africa, the Gulf and internationally, from first races to full-distance triathlon and stage races. Her plans are built around your race: the course, the climbing and the conditions, with clear targets, fuelling guidance and a race-day guide. www.trifit.co.za