Running · Two Oceans Ultra Edition
A 20-week, race-specific plan for the Two Oceans Ultra. Built for runners who want to climb Chapman's Peak with control, get over Constantia Nek still running and finish strong.
Why this plan exists
The first half of Two Oceans is relatively runnable, which is exactly why it catches people out. Then comes Chapman's Peak, the descent into Hout Bay, and Constantia Nek on tired legs. Most runners lose their race the same way: too fast early, too little food, and nothing left for the second climb.
This plan teaches you to start patiently, climb by effort, descend smoothly and settle back into your running after the hills. Back-to-back weekends build your endurance on tired legs, and two full race rehearsals confirm your kit, fuelling and pacing before you taper.
How it is different
Race-effort practice in the second half of long runs, plus pacing-awareness sessions that teach you to judge effort without staring at your watch.
Hill sessions and long-run climbs that build to 12 minutes, placed later in the run, so you practise running well after the climb, not just up it.
Gut training from 40–50 g to 65 g of carbohydrate per hour, with amounts to pack for every long run and two full race-day rehearsals.
Inside the plan
Aerobic consistency, controlled tempo running, first hill repeats and strength foundations, with your first 30-minute threshold test in week 4.
Longer tempo, hill variety and long runs of 2 to 2 hours 20 minutes, with a threshold retest in week 8.
Sustained climbs, longer midweek runs and back-to-back weekends, with a retest in week 12.
3-hour and 3 hour 30 minute long runs, race-effort practice, the week 15 dress rehearsal and a final test in week 16.
A 3 hour 15 minute run with race effort after the hills, to lock in your pacing, kit and fuelling.
Less volume with short race-effort reminders, then race week, written around a Sunday race.
Choose your option
Plan
paid in US dollars on TrainingPeaks
The full plan on TrainingPeaks, for runners who are happy to train on their own.
Plan + Race-Day Plan
once-off · paid securely by PayFast
The same plan, set up for you by Telani, with zones checks, your personal race-effort target, a rehearsal review and your personal race-day plan.
You pay once. There is nothing to buy on TrainingPeaks. Telani’s support comes at the set points above; weekly feedback and plan changes are part of TRIFIT coaching.
Want a programme that adapts around your life every week? See TRIFIT running coaching →
Plan + Race-Day Plan
Telani sets up your plan in TrainingPeaks herself, so there is no store purchase to make. After that, you train on your own, and her support comes at set points: zones checks after each threshold test, your race-effort target before week 14, a review of your week 15 dress rehearsal, your race-day plan in week 17 and a pre-race call.
Tap “Book Plan + Race-Day Plan” and send your current weekly running on WhatsApp.
You receive a PayFast payment link. Your place is confirmed once payment is complete.
Telani connects with you on TrainingPeaks and loads the full plan into your calendar, lined up to race day.
Send your threshold test results for a zones check, get your race-effort target before week 14, and send your week 15 rehearsal notes.
Your personal race-day plan arrives in week 17, followed by a call with Telani in race week.
Who it is for
Before you buy
The plan ends on race day. For 2027 the Two Oceans Ultra is on Sunday 4 April, so week 1 starts on Monday 16 November 2026. In TrainingPeaks, set the plan to end on race day and week 1 lines up automatically. Always check the official Two Oceans website for the confirmed date, route and start times.
Two Oceans requires a qualifying marathon for the ultra. Check the organiser's current entry rules for the qualifying time and deadline. If you still need one, Telani can help you fit it into the plan as part of Plan + Race-Day Plan or coaching.
Use a recent 30-minute test or your best honest estimate for weeks 1–3, and keep those runs conversational if you are unsure. Your first proper test is in week 4, and you retest in weeks 8, 12 and 16.
Five runs a week, with Monday and Friday as rest days. From week 5 there is an optional easy Friday run for runners who are already comfortable running six days a week. Two short strength sessions are added on Tuesday and Thursday.
Saturday long runs build to 3 hours 45 minutes in week 15, with an optional 4 hours if you are recovering well. From week 9, Sunday runs get longer so you learn to run on tired legs. Weekday runs are mostly 45–75 minutes.
Yes. Begin at the week that matches your countdown to race day and do the 30-minute threshold test first, so your targets are accurate. With fewer than 8 weeks to go, individual coaching is the safer route.
No. A free TrainingPeaks account is enough to receive and complete the plan.
After payment, Telani connects with you on TrainingPeaks and loads the full plan into your calendar, lined up to race day. You train on your own and check in at set points: your threshold test results for a zones check, your race-effort target before week 14, your week 15 rehearsal notes, and your race-day plan from Telani in week 17, followed by a call in race week. Weekly feedback and plan changes are part of TRIFIT coaching, not this package.
Skip what you missed and carry on with the current week. Do not try to catch up. For a programme that adapts around your life, TRIFIT coaching is the better option.
Yes. The plan has no fixed dates and suits other road ultras of around 50–56 km with significant climbs. Race week is written around a Sunday race.
A note on safety. Stop training and seek medical assistance if you experience chest pain, dizziness, unusual breathlessness or pain that changes how you move. Choose safe routes for your runs, be visible in low light and carry fluid in hot conditions. This plan is general training guidance and does not replace medical advice. It is created independently by TRIFIT and is not affiliated with, endorsed by or sponsored by the Two Oceans Marathon or its organisers.
Start your journey
Message Telani about your race, your current running and which option suits you.
