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

This 21 week plan is for advanced runners who have the capacity to train 6-7 days a week, training twice on some days. These runners have completed a marathon previously and are used to doing faster training sessions eg. Hills, fartlek, tempo etc.

The plan starts on 6 hours in the first week and builds to a peak of 10 hours in week 14.

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

Run - Shake Out

Keep the pace as easy as is necessary for the run to feel effortless.

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

You are just ticking along.

Planned: 45:00

Run - Tempo

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

5 min - natural relaxed pace

40 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: 1:00:00

Run - Shake Out

Keep the pace as easy as is necessary for the run to feel effortless.

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

You are just ticking along.

Planned: 30:00

Run - F45

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: 45:00

Run - F45

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: 45:00

Run - H11

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

Dynamic warm up mobility exercises

10x
90 seconds pushing hard uphill
2.5 minutes very easy jog back down in between

5 minutes easy shake out jog

Planned: 55:00

Run - Shake Out

Keep the pace as easy as is necessary for the run to feel effortless.

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

You are just ticking along.

Planned: 40:00

Run - Shake Out

Keep the pace as easy as is necessary for the run to feel effortless.

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

You are just ticking along.

Planned: 45:00

Run - LSD

20 km or 1 hour 40 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: 20.0 km ~ 1:40:00

Run - LSD

26 km or 2 hour 10 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: 26.0 km ~ 2:10:00


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

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