Supplements Two Oceans Marathon Training Guide 2018 | Page 37

Mon Tues Wed Thur Fri Sat Sun Total
Week 9
5 Feb –
11 Feb REST 7km E
(RPE 2-3) 6km HL
2km WU;
5x3min HL
(RPE 5)
with 1min
E; CD REST REST 28km LSD
3km WU;
17km with
big hills
(RPE 4);
CD 6km HL
(RPE 2-3)
Walk hills to
keep effort
low 47km
Week 10
12 Feb –
18 Feb REST 6km E
(RPE 2-3) 5km SPD
2km WU;
5x2min HD
(RPE 7)
with 1min
E; CD REST 17km E
(RPE 2-3) REST 32km LSD
2km WU;
20km at
hard effort
(RPE 4-5);
10km E
(RPE 2-3) 50km
Week 11
19 Feb –
25 Feb REST 8km E
(RPE 2-3) 4km SPD
2km WU;
8x1min HD
(RPE 8)
with 30sec
E; CD REST 9km E
(RPE 2-3) REST 36km LSD
3km WU;
22km with
big hills
(RPE 5);
11km E
(RPE 2-3) 57km
Week 12
26 Feb –
4 Mar REST 12km E
(RPE 2-3) REST 10km E
(RPE 2-3) REST 15km LSD
Flat route
(RPE 3-4) Cross-
training 37km
Tues Wed Thur Fri Sat Sun Total
REST 8km E
(RPE 2-3) 6km H
2km WU;
2x5min HL
(RPE 6)
with 2min
E; CD 11km E
(RPE 2-3) REST 40km LSD
(RPE 3-4) REST 65km
Week 14
12 Mar –
18 Mar REST 6km E
(RPE 2-3) 5km HL
2km WU;
2x5min HL
(RPE 6);
CD 7km E
(RPE 2-3) REST 30km LSD
(RPE 3-4)
Gentle hills 5km E
(RPE 2-3) 53km
Week 15
19 Mar –
25 Mar REST 8km E
(RPE 2-3) REST 12km E
(RPE 2-3) REST 15km LSD
(RPE 3-4)
Gentle hills REST 35km
Week 16
26 Mar –
1 Apr REST 5km E
(RPE 2-3) 8km SPD
2km WU;
8x1min HD
(RPE 8-9)
with 1min
E; CD REST 3km E
(RPE 2-3) OMTOM
56km Race REST 72km
Week 17
2 Apr –
8 Apr REST 3km Walk REST Cross-
training REST 8km E
(RPE 2-3) REST 11km
Week 18
9 Apr –
15 Apr 6km E
(RPE 2-3) REST Cross-
training REST 9km E
(RPE 2-3) REST 10km E
(RPE 2-3) 25km
Mon Week 13
5 Mar –
11 Mar WU: Warm Up SPD: Speed Base Race
E: Easy TT: Time Trial Transition Rest Day
LSD: Long Slow Distance CD: Cool Down Peak Recovery
HL: Hills RPE: Rate of Perceived Exertion Taper
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