For a lot of runners Two Oceans will be used as a long run for Comrades. If that’s you, try and think of Two Oceans as a “dress rehearsal.”
Use the same shorts, vest, socks and shoes as you’ll be using during Comrades to make sure everything is comfortable and works for you.
Take a rest day two days out, but have a jog the day before race day. A tried and tested plan is to run 10-14km before, so that you get a good 66-70km long run in.
If it is a goal race or peak race:
A good plan is to run peak miles 5 weeks before and follow a gradual taper from there. In the last 4 weeks focus on race pace tempo runs and up tempo speed sessions to improve economy at speed.
Remember that strength and long run endurance can't be improved in the last 4 weeks, so don't try to cram in miles.
Run am 8km time trial or 10km race 10 days before the race at 85% of maximum heart rate for 80% of the race. For the last 2km, go flat out. This helps a lot in raising thresholds and cruising speed.
I would jog 20 Min the day before with light race pace pick ups.
Rest two days before.
Three days out I would warm up and do 3X1km at projected race pace.
Rest 4 days before
Five days before I would warm up and run 5X1km at projected race pace.
Rest 6 days before.
7 days before I would do 1h30. With the last 20min at projected race pace.
