Two Oceans & Comrades Down Run - Vic Clapham Programme 11 - 12hrs (4 runs per week)

Running
Ultra
Beginner
4 days/week (4 - 10.3 hours)
Pace
Description
Overview
Sample Week

Description

This programme is great if you are doing your first Two Oceans and/or aiming for a time between 6 - 7hrs and you then want to continue to your first Comrades and/or aiming for a time between 11 - 12hrs. The programme is based on you having already completed your seeding marathon. You can of course do another marathon on one of your long run days to improve/get your seeding but then please take the following week very easy and swap the interval session for an easy run. This plan has 4 runs, 1 ...

Structured workout in your watch
This training plan includes

Individualized training with structured workouts

Structured workouts guide you through workouts in real time and deliver a more efficient and effective training session.

Weekly Averages

Days of training
4
Workouts
4
Duration
4 hr - 10.3 hr

Overview

Run
100 workouts
129:03:00 hr
90 mi
Strength Training
22 workouts
11:00 hr
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

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Sample Week (3rd week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Two Oceans & Comrades Down Run - Vic Clapham Programme 11 - 12hrs (4 runs per week)

Running
Ultra
Beginner
4 days/week (4 - 10.3 hours)
Pace
Two Oceans & Comrades Down Run - Vic Clapham Programme 11 - 12hrs (4 runs per week)
$45.00
$50.00 10% OFF (Cyber Week Sale)
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Sync Structured Workouts to supported devices
  • Daily workout email reminders
Plan Provided by
Carla Molinaro
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