This programme is great if you are aiming for a time at Two Oceans under 4hrs 15mins and then want to continue to Comrades aiming for a Silver medal. 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 6 runs, 1 strength and 1 yoga per week. You can do 5 runs per ...