This programme is great if you are doing your first Two Oceans and/or aiming for a time between 6 - 7hrs and you then want to continue to your first Comrades and/or aiming for a time between 11 - 12hrs. 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 ...