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10 WEEK OCEANS PROGRAMME MONDAY

TUESDAY

WED.

THURSDAY

FRIDAY

SATURDAY

SUNDAY

TOTAL KM

WEEK 1

RUN 10KM (FLAT)

RUN 8KM (NORMAL)

RUN 12KM (HILLY)

30km

WEEK 2

RUN 9KM (HILLY)

RUN 8KM (NORMAL)

RUN 14KM (NORMAL)

31km

WEEK 3

RUN 8KM (HILLY)

RUN 8KM (FLAT)

RUN 12,5KM (FLAT)

28,5km

WEEK 4

RUN 8KM (FLAT/ NORMAL)

RUN 7KM (FLAT)

RUN 16KM (FLAT)

31km

WEEK 5

RUN 8KM (HILLY)

RUN 8KM (NORMAL)

RUN 12,5KM (HILLY)

28,5km

WEEK 6

RUN 10KM (HILLY)

RUN 8KM (NORMAL)

RUN 14KM (HILLY)

32km

WEEK 7

RUN 10KM (HILLY)

RUN 8KM (NORMAL)

CONSTANTIA VILLAGE 15KM

33km

WEEK 8

RUN 10KM (HILLY)

RUN 7KM (FLAT)

RUN 19KM (CHAPPIES)

36km

WEEK 9

RUN 7/8KM (NORMAL)

RUN 7/8KM (NORMAL)

RUN 10KM (FLAT)

26km

WEEK 10

RUN 6KM (EASY)

RUN 5KM (EASY)

TWO OCEANS HALF MARATHON

32,1km

(21-27 JANUARY)

(28 JAN-3 FEB)

(4-10 FEBRUARY)

(11-17 FEBRUARY)

(18-24 FEBRUARY)

(25 FEB - 3 MAR)

(4-10 MARCH)

(11-17 MARCH)

(18-24 MARCH)

(24-31 MARCH)

COMMENTS Do hill repeats/ 5km Time Trial

Do hill repeats/ 5km Time Trial

Do hill repeats/ 5km Time Trial


TEST February 2013