Supplements Two Oceans Marathon Training Guide 2018 | Page 44

TRAINING
The Sub-3:00 Training Plan for the 21km
Here is your 16-week programme to get you ready to chase a sub-3:00
finish in the Half Marathon.
Read the Introductory notes about this programme on pages 26-28, take note of the key below explaining the
various abbreviations, and then you’ll be ready to start your training for the Old Mutual Two Oceans Half Marathon
on 31 March 2018.
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 Mon Tues Wed Thur Fri Sat Sun Total
Week 1
11 Dec –
17 Dec REST 7km E
(RPE 2-3) REST 5km SPD
2km WU;
2x2min HD
(RPE 7)
with 1min
E; CD REST 9km LSD
(RPE 2-3) REST 21km
Week 2
18 Dec –
24 Dec REST 7km E
(RPE 2-3) REST 5km SPD
2km WU;
2x3min HD
(RPE 7) with
1:30min E;
CD REST 11km LSD
(RPE 2-3) REST 23km
Week 3
25 Dec –
31 Dec REST 5km E
(RPE 2-3) 7km SPD
2km WU;
3x2min HD
(RPE 7)
1min E; CD REST 6km E
(RPE 2-3) REST 11km LSD
(RPE 3-4) 25km
Week 4
1 Jan -
7 Jan REST 5km E
(RPE 2-3) 8km SPD
2km WU;
4x1min HD
(RPE 8)
with 1min
E; CD REST 8km LSD
(RPE 3-4) REST 6km E
(RPE 2-3) 27km
Week 5
8 Jan –
14 Jan REST 5km E
(RPE 2-3) REST 10km SPD
2km WU;
3x3min HD
(RPE 6) with
1:30min E;
CD REST 5km E
(RPE 2-3) 9km LSD
2km WU;
5km sort
of HD (RPE
4); 8km E
(RPE 2) 29km
Week 6
15 Jan –
21 Jan REST 5km E
(RPE 2-3) REST 4km SPD
2km WU;
4x2min HD
(RPE 7)
with 1min
E; CD REST 5km E
(RPE 2-3) 5km E
(RPE 2-3) 19km
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Old Mutual Two Oceans Marathon / Training Guide 2018