Supplements Two Oceans Marathon Training Guide 2018 | Page 45

Mon Tues Wed Thur Fri Sat Sun Total
Week 7
22 Jan –
28 Jan REST 6km E
(RPE 2-3) 8km SPD
2km WU;
4 x 1 min
HD (RPE
8); CD REST 7km E
(RPE 2-3) REST 12km LSD
(RPE 3-4).
Hilly route 33km
Week 8
29 Jan –
4 Feb REST 6km E
(RPE 2-3) 6km SPD
2km WU; 2
x 5 min HD
(RPE 6) with
2:30 min E
between;
CD REST 8km E
(RPE 2-3) REST 14km LSD
2km WU;
5km sort
of HD (RPE
4); CD 34km
Week 9
5 Feb –
11 Feb REST 10km E
(RPE 2-3) 5km SPD
2km WU;
2x5min HD
(RPE 6) with
2:30min E;
CD REST 4km E
(RPE 2-3) REST 15km LSD
2km WU;
5km sort
of HD (RPE
4); CD 34km
Week 10
12 Feb –
18 Feb REST 4km SPD
1km WU;
6x30sec
HD (RPE
8-9) with
1min E; CD 6km E
(RPE 2-3) REST 10km E
(RPE 2-3) REST 16km LSD
2km WU;
6km HD,
hilly terrain
(RPE 5);
CD 36km
6km E
(RPE 2-3) REST 4km SPD
1km WU;
6x30sec
hard (RPE
6) with 1min
E; CD REST 6km E
(RPE 2-3) 5km E
(RPE 2-3) 21km
Week 11
19 Feb –
25 Feb
Mon Tues Wed Thur Fri Sat Sun Total
Week 12
26 Feb –
4 Mar REST 10km E
(RPE 2-3) 4km SPD
1km WU;
6x30sec
HD (RPE 8)
with 1min
E; CD REST 6km E
(RPE 2-3) REST 18km LSD
(RPE 3-4)
Hilly route 38km
Week 13
5 Mar –
11 Mar REST 8km E
(RPE 2-3) 4km SPD
1km WU;
6x30sec
HD (RPE 8)
with 1min
E; CD REST 6km E
(RPE 2-3) REST 17km LSD
(RPE 3-4) 35km
Week 14
12 Mar –
18 Mar REST 6km E
(RPE 2-3) 4km SPD
1km WU;
6x30sec
HD (RPE 8)
with 1min
E; CD REST 5km E
(RPE 2-3) REST 15km LSD
(RPE 2-3) 30km
Week 15
19 Mar –
25 Mar REST 5km E
(RPE 2-3) REST 4km SPD
1km WU;
6x30sec
HD (RPE 8)
with 1min
E; CD REST 12km LSD
(RPE 2-3) 4km E
(RPE 2-3) 25km
Week 16
26 Mar –
1 Apr REST 10km E
(RPE 2-3) REST 4km SPD
1km WU;
6x30 sec
HD (RPE
8-9) with
1min E; CD REST OMTOM
21km Race REST 35km
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