Training Plan
Cape Town Marathon Sub 5 hour (12 Weeks)

This marathon plan is designed for runners who currently run at least 3 days per week and have completed a half marathon in less than 2 hours 40 min in the past 6 months.

You should have at least one year of running experience before starting the programme and should be have the capacity to train 4-5 days per week.

You should also currently be fit enough to complete 15km.

 

Only $34.99

Sample Week of Training

Rest Day - Day off

Run - Easy does it

Easy conversation pace run. Go as slow as you need to go so that it feels effortless. It is all about feeling fresh at the end of the run.

Planned: 1:00:00

Run - On/Off 1ks

Do 3km easy jogging then:
alternate
1km at a hard pushing pace /
1km at an easy jog
Do this 3 times for a total of 6km

Planned: 9.0 km

Run - Builder

Keep the pace as easy as is necessary for the run to feel effortless. Then go slower.
You should feel you can run all day at the pace.

Slow is key on these runs. You should end the runs feeling fresh and strong.

Planned: 1:00:00

Rest Day - Day off

Run - Builder

Keep the pace as easy as is necessary for the run to feel effortless. Then go slower.
You should feel you can run all day at the pace.

Slow is key on these runs. You should end the runs feeling fresh and strong.

Planned: 1:00:00

Run - LSD

Long Slow Distance - This run is about continuous time on your feet and not pace.

LSD should be easy enough so that you feel that at the end you could go an extra 20 min if you had to.

Keep breaks to a minimum and short.

RPE = 3

This is your cornerstone workout.

Planned: 2:00:00


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

Other Marathon Plans

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