Two Oceans 21.1km training program - need some help to decipher this thing...

[MisterBigglesworth]

Hello seasoned runners!

I found a 21.1km training program on 2 Oceans website, but having trouble deciphering the abbreviations. Here is the link: http://www.twooceansmarathon.org.za/training/training/211-km-training

So what does the below mean?

1. The 3rd blue row starts with ”Week”. What do all those abbreviations mean?
2. For week 1, under L column, it says 12. Does that mean a long/slow 12km run?
3. For week 1, under E or T column, it says 2*5. I know this is a tempo run, but what does the E and T mean?
4. For week 1, under H I assume that stand for Hill?
5. For week 1, under E what does E stand for and it just says 10…no idea what that means?
6. For week 1, under F what does the F stand for and what does 4 mean? Week 2 has 30 min F, so 30 mins of fartlek (understood)
7. For week 1, under R is says rest….what does the R stand for?
8. The last column under week 1 for P or R, it says 10 P. What does P or R mean and what does 10 P mean?

Really frustrating training program, need a damn degree to decipher it. The least they could have done is add comprehensive details and explanations…not a half attempt. I normally just make up a training program, but for 2 Oceans next year I want to run a fast time, so looking for a decent training program (hell, not even sure what finish time this program will even give?)

 

[AlmightyBender]

L = long run
E or T = Tempo run. If it is x*x then you run at tempo pace with a 5 min walk jog in between. If just one number then no rest, do full distance at tempo
H = Hills
E = easy, so just keep a low pace and heartrate. Effectively a recovery run and not a quality session
F = Fartlek, which means intervals. Sprint three mins and then recover for 2 mins with a very very slow jog
P or R = honestly not sure what P stands for but R is for race. So I'm guessing P might be for time trial? not sure on this one

1. The 3rd blue row starts with ”Week”. What do all those abbreviations mean?
2. For week 1, under L column, it says 12. Does that mean a long/slow 12km run? YES
3. For week 1, under E or T column, it says 2*5. I know this is a tempo run, but what does the E and T mean?This E is referring to the one that has a recovery inbetween the repeats, but not sure what it stands for
4. For week 1, under H I assume that stand for Hill? YES
5. For week 1, under E what does E stand for and it just says 10…no idea what that means? Easy, recovery run
6. For week 1, under F what does the F stand for and what does 4 mean? Week 2 has 30 min F, so 30 mins of fartlek (understood) For that first week I think they just mean an easy 4km run. Farklek is very taxing so build into them
7. For week 1, under R is says rest….what does the R stand for? This R stands for rest
8. The last column under week 1 for P or R, it says 10 P. What does P or R mean and what does 10 P mean? Not sure what P is but R is race. Just do a time trial I guess

See you on the start line!

 

[MisterBigglesworth]

Awesome, thanks for this. Now just to find out what that pesky "P" means in the last column...

See you there!

 

[AlmightyBender]

That is quite a hectic training schedule though. If you can pull it off then you should be able to finish well below 2 hours. Good luck

 

[MisterBigglesworth]

Thanks, hope I do stick to it...No, wait...I WILL stick to it!

 

[goga]

Thanks, hope I do stick to it...No, wait...I WILL stick to it!

Worth watching Ross Tucker's youtube videos on the different sections of the half marathon.
Helped hugely with getting accustomed to the different aspects of the course, espec since I'm not CT resident.
Nothing could prepare me for the rain though

Worth a watch before the race though

 

[MisterBigglesworth]

Thanks goga

 

[modern10]

Go for it, I'm also training and on the same programme