Two Oceans Ultra Marathon Tips 7/12 – The Final Long Runs

As we enter the final 6 weeks of preparation, the question many are asking is, when must my last big long run be, and how far?


Firstly, if you are doing one of the final qualifying races this upcoming weekend 24/25 February, then that will be your last run over 40 km. You will then take an easy weekend and do a long run of 28-30 km to end  your long training.

If you have already qualified, take this weekend easy then do 2 more long weekends, one over 4 hours and one around 3 hours.

Below I give a suggested breakdown:

Date Qualified Still to qualify
24/25 Feb 8-10 km Qualifier 42.2 km
3/4 Mar 40-46 km or 4-6 hours 8-10 km
10/11 Mar 28-30 km or 3 hours 28-30 km or 3 hours
17/18 Mar 16-20 km 16-20 km
24/25 Mar 8-10 km 8-10 km

What if you are pressed for time and cannot get in a 4-6 hour run? Do 2-3 consecutive long runs over a 24-36 hour period. eg. Saturday 3 hours/Sunday 2 hours OR Friday evening 90 min/Saturday 2 hours/Sunday 90 min.

Most importantly, you need to start cutting back as you get closer to race day. Remember:

Your primary goal for success is still to arrive at the start line healthy, strong and injury free.

Almost there! Keep running, laughing and living to the max!

Coach Kathleen


About Coach Kathleen

Coaching since 2004, I have coached both young and old athletes from those achieving provincial and national medals in track, biathlon and cross country to runners running their first ever half marathon or marathon. I am a specialist in youth coaching and my coaching philosophy is to not only help each athlete achieve their best with their athletic talent but to guide each athlete in developing character and transforming their lives beyond the track. As an athlete I have competed at high levels across all the running disciplines, track, road, cross country and trail running as well as internationally in triathlon. I have a personal best of 2 hours 45 min for the marathon and have twice been part of the winning ladies team in the AfricanX trail race. Qualifications IAAF Athletics Lecturer Level 3 Distance Running Coach SAQ Fundamental Movement Certificate Personal Running Performances
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