[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-405396-105":59,"doc-detail-405396-en":122},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":115,"head_meta":117,"extra_data":119,"updated_unix":121},105,"en","two-oceans-bronze-ultra-marathon-training-plan","TWO OCEANS - BRONZE // ULTRA-MARATHON TRAINING PLAN","","Ultra-marathon training plan for the Two Oceans event at the Bronze level across 16+ weeks. Weekly schedules combine easy runs, tempo sessions, hill repeats, time trials, rest days, and progressive duration targets leading into key qualifiers and marathon-related mileage. The plan also provides training paces for sub-6:00 efforts in minutes, specific 5km time trial guidance, and additional strength-build exercise instructions, including timed bridge progressions.",{"@graph":69,"@context":114},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/two-oceans-bronze-ultra-marathon-training-plan/405396/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/two-oceans-bronze-ultra-marathon-training-plan/405396.png","ImageObject",300,407,{"name":92,"@type":93},"AfterMidnight","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-29","2026-09-28",true,{"@type":102,"interactionType":103,"userInteractionCount":44},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108],{"name":109,"@type":110,"acceptedAnswer":111},"What pace targets and time-trial guidance are provided?","Question",{"text":112,"@type":113},"It lists training paces for sub-6:00 (easy, hill repeats, tempo) in minutes and provides a 5km time-trial target, advising to aim for these guidelines later in the training programme.","Answer","https://schema.org",{"og:url":83,"og:type":116,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":118,"canonical":83},"index,follow",{"doc_id":120,"site_id":62},405396,1790693633,{"code":4,"msg":5,"data":123},{"doc_id":120,"user_id":124,"nickname":92,"user_avatar":125,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":126,"file_id":127,"file_url":128,"file_type":129,"file_size":130,"view_count":44,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":8,"language":131,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":132,"faqs":133,"seo_title":134,"seo_description":67,"update_tm":135,"read_time":81,"preview_page_count":4},962090896061,"https://ap-avatar.wpscdn.com/davatar_9964176cb1d06d4a9deccf72a44ae3dc","TWO OCEANS  \n| \u003Cbr>BRONZE // ULTRA-MARATHON TRAINING PLAN\u003Cbr>MON TUE WED THU FRI SAT SUN 11-Dec WEEK 1\u003Cbr>Rest 15min Easy; 5min Tempo; Rest 15min Easy 45min\u003Cbr>Easy Rest 1hr\u003Cbr>Easy 1hr15\u003Cbr>Easy 18-Dec WEEK 2\u003Cbr>Rest 15min Easy; 10min Tempo; Rest 15min Easy 50min\u003Cbr>Easy Rest 1hr10\u003Cbr>Easy 1hr30\u003Cbr>Easy 25-Dec WEEK 3\u003Cbr>Rest 15min Easy; 15min Tempo; Rest 15min Easy 55min\u003Cbr>Easy Rest 1hr20\u003Cbr>Easy 1hr45\u003Cbr>Easy 01-Jan WEEK 4\u003Cbr>Rest 15min Easy; 15min Tempo; Rest 15min Easy 15min Easy;\u003Cbr>5km Time Trial;\u003Cbr>15min Easy Rest 1hr30\u003Cbr>Easy 2hrs\u003Cbr>Easy 08-Jan WEEK 5\u003Cbr>Rest 15min Easy; 5x2min Hill Repeats with slow jog recovery; Rest\u003Cbr>15min Easy 1hr\u003Cbr>Easy Rest 1hr40\u003Cbr>Easy 2hrs30\u003Cbr>Easy 15-Jan WEEK 6\u003Cbr>Rest 15min Easy; 6x2min Hill Repeats with slow jog recovery; Rest\u003Cbr>15min Easy 1hr10\u003Cbr>Easy Rest 1hr50\u003Cbr>Easy 3hrs\u003Cbr>Easy 22-Jan WEEK 7\u003Cbr>Rest 15min Easy; 7x2min Hill Repeats with slow jog recovery; Rest\u003Cbr>15min Easy 1hr20\u003Cbr>Easy Rest 1hr30\u003Cbr>Easy 2hrs\u003Cbr>Easy 29-Jan WEEK 8\u003Cbr>Rest 1hr\u003Cbr>Easy\u003Cbr>Rest 45min\u003Cbr>Easy Rest Qualifier\u003Cbr>or Rest Qualifier\u003Cbr>or Rest 05-Feb WEEK 9\u003Cbr>Rest Rest Rest 45min\u003Cbr>Easy Rest 1hr\u003Cbr>Easy 1hr\u003Cbr>Easy 12-Feb WEEK 10\u003Cbr>Rest 15min Easy; 8x2min Hill Repeats with slow recovery jog; Rest\u003Cbr>15min Easy 1hr20\u003Cbr>Easy Rest 2hrs\u003Cbr>Easy 3hrs\u003Cbr>Easy 19-Feb WEEK 11\u003Cbr>Rest 15min Easy; 8x2min Hill Repeats with slow recovery jog; Rest\u003Cbr>15min Easy 1hr30\u003Cbr>Easy Rest 2hrs\u003Cbr>Easy 3hrs15\u003Cbr>Easy 26-Feb WEEK 12\u003Cbr>Rest 15min Easy; 8x2min Hill Repeats with slow recovery jog; Rest\u003Cbr>15min Easy 1hr30\u003Cbr>Easy Rest 2hrs\u003Cbr>Easy 3hrs30\u003Cbr>Easy 05-Mar WEEK 13\u003Cbr>Rest 15min Easy; 8x2min Hill Repeats with slow recovery jog; Rest\u003Cbr>15min Easy 20min Easy;\u003Cbr>5km Time Trial;\u003Cbr>20min Easy Rest 2hrs\u003Cbr>Easy 3hrs30\u003Cbr>Easy 12-Mar WEEK 14\u003Cbr>Rest 15min Easy; 6x2min Hill Repeats with slow recovery jog; Rest\u003Cbr>15min Easy 1hr20\u003Cbr>Easy Rest 1hr30\u003Cbr>Easy 2hrs\u003Cbr>Easy 19-Mar WEEK 15\u003Cbr>Rest 15min Easy; 4x2min Hill Repeats with slow recovery jog; Rest\u003Cbr>15min Easy 1hr\u003Cbr>Easy Rest 1hr\u003Cbr>Easy 1hr\u003Cbr>Easy 26-Mar WEEK 16\u003Cbr>Res 15min\u003Cbr>Easy\u003Cbr>Rest 20min\u003Cbr>Easy Rest Two Oceans\u003Cbr>Marathon\u003Cbr>| \u003Cbr>KEY:\u003Cbr>\u003Cbr>TRAINING PACES FOR SUB-6:00 (IN\u003Cbr>MINUTES):\u003Cbr>Easy: 6.20-6.40\u003Cbr>Hill Repeats: 5.20-5.30\u003Cbr>Tempo: 5.35-5.45\u003Cbr>\u003Cbr>TIME TRIALS:\u003Cbr>5km: 27.40\u003Cbr>Start at the slower end of the training paces and move towards the faster end as you progress through the coming months of training.\u003Cbr>Please note that if you cannot run the Time Tr ial times , this does not mean you’re doomed to failure. These are guidelines that you should aim for towards the end of your training programme.\u003Cbr>EXCERCISE\u003Cbr>BUILD STRENGTH\u003Cbr>\u003Cbr>\u003Cbr>Bridges\u003Cbr>Lie on your back with feet hip-width apart. Press into your heels and lift your hips until your knees are bent 90 degrees. Hold for 20 seconds in week 1; add five seconds each week. Once you reach 45 seconds, drop to 30 and do single-leg bridges, resting your hands on your hips to ensure that they stay level.\u003Cbr>\u003Cbr>WE’RE ALWAYS RUNNING AT RUNNERSWORLD. CO. ZA\u003Cbr>|\n| --- | --- |\n\nDO THIS!","cbCaiemFXb2RN5C6","https://ap.wps.com/l/cbCaiemFXb2RN5C6","pdf",564792,"English","# WEEK 1\n## WEEK 2\n# WEEK 3\n## WEEK 4\n# WEEK 5\n## WEEK 6\n# WEEK 7\n## WEEK 8\n# WEEK 9\n## WEEK 10\n# WEEK 11\n## WEEK 12\n# WEEK 13\n## WEEK 14\n# WEEK 15\n## WEEK 16\n# KEY\n## Training paces for sub-6:00\n## Time trials (5km)\n# EXERCISE\n## Bridges","[{\"question\":\"What pace targets and time-trial guidance are provided?\",\"answer\":\"It lists training paces for sub-6:00 (easy, hill repeats, tempo) in minutes and provides a 5km time-trial target, advising to aim for these guidelines later in the training programme.\"}]","TWO OCEANS - BRONZE // ULTRA-MARATHON TRAINING PLAN | PDF",1790557652]