This programme is great if you have already completed a Two Oceans or ultra and/or aiming for a time between 4hrs 15mins and 5hrs 30 mins. 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 5 runs, 1 strength and 1 yoga per week. (if you want to stick to 4 runs ...