Training Plan
Two Oceans Ultra Marathon 21 weeks - Mid Mileage (21 Weeks)

This 21 week plan is for experienced runners who have the capacity to train 5-6 days a week and want to prepare for a good time at the Two Oceans Ultra Marathon. Most weeks you will need to be able to train between 6 and 6 and a half hours.

The plan starts on 5 hours in the first week and builds to a peak of 7hours 19 in week 14.

Before beginning the plan, you should be comfortable running at least 4 times a week, have completed a marathon previously and have done some training other than just jogging (tempo runs,fartlek, hills etc.) before.

The programme does not include a qualifier marathon.

If you still need to do your qualifying marathon for Two Oceans then please email me on kathleen@active4life.co.za and I will advise on how to slot it into the schedule.

 

Only $69.99

Sample Week of Training

Other - Optional Mondays

Mondays are an optional rest day.

If you are feeling tired from the weekend's training then take the day off or just go for an easy walk or swim.

Run - F40

Keep the pace as easy as is necessary for the run to feel effortless.
Start out at an effort where you feel like you are holding yourself back.
As you warm up settle into a natural pace, you neither feel like you are pushing or holding back. You are just ticking along.

Slow is good on these runs.

Only run for the prescribed time. The distance is not important.

Some runs will be a little slower, some a little faster, depending on your body's fatigue state. Adjust the pace to how your body feels.

Planned: 40:00

Strength Training - Strength & Mobility

Include running specific strength and mobility training 2 - 3 times a week.

Focus on mobility and strength for:
Hips
Glutes
Hamstrings
Shoulders and back - these also need to be loose and strong!
Focus on single leg exercises that challenge your balance. Make the movements as dynamic as possible.

Do core training that is dynamic and focus especially on strengthening rotational control.

Run - Tempo

5 min - very easy - you feel like you are holding yourself back.

5 min - natural relaxed pace

24 min pushing slightly.
You are just out of breath enough that you can only speak short sentences at a time and should feel you can hold the pace for 20-30min if you had to.

5 min - natural relaxed pace
5 min - easy shake out

Planned: 44:00

Run - Shake Out

Run at an effort where you feel like you are holding yourself back.

You are just ticking along.

Planned: 40:00

Run - F40

Keep the pace as easy as is necessary for the run to feel effortless.
Start out at an effort where you feel like you are holding yourself back.
As you warm up settle into a natural pace, you neither feel like you are pushing or holding back. You are just ticking along.

Slow is good on these runs.

Only run for the prescribed time. The distance is not important.

Some runs will be a little slower, some a little faster, depending on your body's fatigue state. Adjust the pace to how your body feels.
Keep the pace as easy as is necessary for the run to feel effortless.

Planned: 40:00

Run - SF5

10 minutes starting very easy and slowly building up the pace to a relaxed rhythm

Dynamic warm up mobility exercises

Repeat x8
90 seconds pushing pushing hard
2.5 minutes very easy shake out jog

5 minutes easy shake out jog

If you are not used to doing faster training sessions, then do not try sprint flat out! Just push slightly harder than you would uphill on a normal run, challenge your comfort zone slightly!

Planned: 47:00

Run - Shake Out

Run at an effort where you feel like you are holding yourself back.

You are just ticking along.

Planned: 40:00

Run - LSD

30 km or 2 hour 45 min

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.

This is your cornerstone workout that you never want to skip.

Planned: 30.0 km ~ 2:45:00


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 Ultra Running Plans

Plan Name Level # Weeks Price  
Two Oceans Ultra Marathon 21 Weeks - High Mileage Advanced 21 weeks $69.99 PreviewBuy
Two Oceans Ultra Marathon 21 Weeks - Low Mileage Level 1 21 weeks $69.99 PreviewBuy