Supplements Two Oceans Marathon Training Guide 2018 | Page 3

CONTENTS
2018 OLD MUTUAL TWO OCEANS
MARATHON TRAINING GUIDE
4 Editor’s Note: It’s Time to Train
We’re proud to bring you the first ever
Old Mutual Two Oceans Training Guide
8 The World’s Most Beautiful Marathon
In 49 years the Two Oceans Marathon has
grown from 26 runners to over 34,000!
12 The Journey Continues
After 42 Ultra Marathon finishes,
Tony Abrahamson still wants more.
16 The A-Z of OMTOM
Everything you need to know about the
Old Mutual Two Oceans Marathon.
The Training Programmes, brought to you by
the Sport Science Institute of South Africa
26 We’ve got a Training Programme for You!
How to use the programmes, including explanatory notes on
workouts.
30 The Sub-5:00 Training Plan for the 56km Ultra
32 The Sub-6:00 Training Plan for the 56km Ultra
36 The Sub-7:00 Training Plan for the 56km Ultra
38 The Sub-2:00 Training Plan for the 21km Half
42 The Sub-2:30 Training Plan for the 21km Half
44 The Sub-3:00 Training Plan for the 21km Half
47 Tackling the Two Oceans Trails
Essential training advice for those taking on the Trail Runs in March.
53 Essential Rest & Recovery
The most important part of your training programme is resting!
57 Go Green When you Race
Please look out for the #GOGREEN Throw Zones and don’t litter.
58 An Ocean Dip at Two Oceans
How the tradition started to take a mid-race swim.
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