This programme is great if you are doing your first Two Oceans and/or aiming for a time between 5hrs 30mins and 7hrs. The programme is based on you having already completed your seeding marathon. You can of course do another marathon on one of your long run days to improve/get your seeding but then please take the following week very easy and swap the interval session for an easy run. This plan has 4 runs, 1 strength and 1 yoga per week. Before you get started I highly recommend that you ...