News, Training, Two Oceans

Central Athletics OMTOM Training

ca6 January 2018

Dear members,                              

The distances in this marathon training program are the minimum requirement to complete the Two Oceans Half Marathon and Two Oceans Ultra Marathon.

Remember this is merely a guide. If you are capable of doing slightly more each day please do, but don’t increase your weekly mileage by more than 10 percent of the training.

Easy – means that you are able to talk normally while running. You should not have any long gaps between words. Long slow distance (LSD) means exactly what it says, very slow. A casual jog would best describe this run.

Your week starts with Day 1 on a Monday ends off with Day 7 on a Sunday. This program is just a simple guide to prepare you for your first Two Oceans Half and Ultra.

We know all of us are blessed with different running abilities. You, therefore, have to adapt it according to your schedule. I have also adapted it to complement the races on the WPA road running calendar. You can use the races as part of your preparation or arrange runs in groups or you can do it on your own.

The idea is to train your body to run more efficiently.

So, at least twice Tuesdays (hilly run, or hill repeats) and Thursdays (track, fartlek or tempo runs) a week you need to put in two quality sessions ( preferably hills and speed work) where you get out of your comfort zone. ie. Run faster than your comfortable pace.

This will improve your strength and speed whereas the LSD will build your stamina and endurance. You know your own ability and fitness level. So the key is always to listen to your body! Take it easy in the beginning; warm up properly stretch and try not to do too much too soon otherwise you will get injured.

Remember the reason why we run is for enjoyment!

Good luck!

Adnaan Mohamed Signature_

Adnaan Mohamed

6 January 2018

President

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OMTOM Training Programme for Half (21km) and Ultra (56km) 2018

 

omtom 2018

Week 1
Day 1: Rest
Day 2: 10km  2 km warm-up 5X800m x 2km cool down undulating loops in Newlands Forest (easy)
Day 3: 10 km @ 6:30 min/km
Day 4: 8 km fartlek (easy)
Day 5: Rest
Day 6: 9 5km Park Run (optional)
Day 7:  Sunday 14 January Bay to Bay 30km and 15km easy LSD pace.

Oceans 5

Week 2
Day 1: Rest
Day 2: 10km – 2 km warm-up 5X800m x 2km cool down undulating loops in Newlands Forest (easy)
Day 3: 12 km @ 6:25 min/km
Day 4: 9 km tempo (easy)
Day 5: Rest
Day 6: Saturday  20 January –  Stragglers AC Beachcomber 15km
Day 7 Sunday 21 January OMTOM training Run 2 – Rondebosch Sports Complex – (Itheko AC Clubhouse) 15km and 25km

Two Oceans 11

Week 3
Day 1: Rest
Day 2: 8 km (hill repeats) Rose Garden –
Day 3: 12 km long slow distance – 90 mins easy
Day 4: 5 km (speed, track, fartlek, tempo)
Day 5: Rest
Day 6: Saturday 27 January – Fish Hoek AC- Red Hill Marathon 42.2km and 36km.
Day 7:  Sunday 28 January – Rest – Easy Recovery Run +- through Constantia Green Belt 12km easy.

Two Oceans

Week 4
Day 1:  – 10km Edgemead Women’s Day Challenge 10km Central Park Stephan Roux 082-4330230 (cell)
Day 2: 8 km (hilly run or hill repeats)
Day 3: 12 km easy10 km at 6:20 min/km
Day 4: 6 km (speed, track, fartlek, tempo)
Day 5: Rest
Day 6: Saturday 3 February – Spartan Harriers 21km and 10km

Day 7: Sunday 4 February – OMTOM Training Run 3 – Hout Bay to Noordhoek 24km and 12km

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Week 5
Day 1: Rest
Day 2: 8 km (hilly run or hill repeats) Rose Garden
Day 3:  Wednesday 7 February – Sanlam 10 km and 5km Fun Run
Day 4: 5 km (speed, track, fartlek, tempo)
Day 5: Rest
Day 6: Saturday 10 February – Top Form 10km
Day 7: Sunday 11 February – OMTOM Training Run 4 –  Muizenberg – Boyes Drive 14km and 24km

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Week 6
Day 1: Rest
Day 2: 8 km in app 48min
Day 3: 6 km easy (speed, track, fartlek, tempo)
Day 4: 5km time trail

Day 5: Rest

Day 6: Rest

Day 7: Sunday 18 February – Peninsula Marathon (42.2km) and Half Marathon (21.1km)

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Week 7
Day 1: Rest
Day 2: 8 km (hilly run, hill repeats)
Day 3: 12 km at 6:00 min/km.
Day 4: 5 km easy (speed, track, fartlek, tempo)
Day 5: Rest
Day 6: Saturday 24  February – Old Mutual 10km  Cango Marathon 42.2km and 21km
Day 7: Sunday 25 February – Milkwood 10km and 21km

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Week 8
Day 1: Rest
Day 2: 8 km easy
Day 3: 10km easy
Day 4: 8 km easy
Day 5: Rest
Day 6: Saturday 3 March – Century City 10km
Day 7: Sunday 4 August – Tygerberg 30km

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Week 9
Day 1: Rest
Day 2: 8 km easy
Day 3: Lighthouse 10km
Day 4: 8 km easy
Day 5: Rest
Day 6: Saturday 10 March K Way VOB – Constantia 15km
Day 7: Sunday 11 March – Argus Cycle Tour; OMTOM Training Run 5- Zevenwacht Mall Kuils River  15km and 30km

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Week 10
Day 1: Rest
Day 2: 6 km easy
Day 3: 5 km easy
Day 4: 6 km easy
Day 5: Rest
Day 6: Saturday 17 March – Laguna Mall 10km and 5km
Day 7: Sunday 18 March –   Kloof Nek Classic 21.1km

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Week 11
Day 1: Rest
Day 2: 6 km easy
Day 3:  Wednesday Tyger Run 21km and 10km

Day 4: 4 km easy
Day 5: Rest
Day 6: Saturday 24 March – Rest – Ravensmead 15km, 10km

Day 7:  Spar Ladies 10km – (Central Athletics Marshall Run 10km)

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Week 12

Friday 30 March – Two Oceans Trail and Fun Run.

Saturday 31 March Race Day – Two Oceans Half Marathon (21.1km) and Ultra Marathon (56km).

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Two Oceans

 

 

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