Road & long runs
Progressive distance work for aerobic fitness, pacing discipline and race-day endurance.
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TTN TRAININGTrain for the runner you want to become.
TTN training is built around consistency, variety and community. From a first 5K to marathon preparation, sessions develop endurance, speed, strength and confidence.
HOW WE TRAIN
More than just road miles.
Training should prepare runners for different demands. TTN combines road work with hills, speed, strength, sand and recovery so members can develop more completely rather than repeating the same session every week.
Hill repeats
Sessions such as Meduva and Martin Hill develop climbing strength, form and resilience.
Track & intervals
Faster sessions at locations such as Vineta and Kuiseb Stadium sharpen pace and running economy.
Runner strength
Dedicated strength work supports stability, durability and better movement under fatigue.
Dunes & beach
Sand-based training adds resistance and variety while building lower-body strength.
Easy & recovery runs
Controlled easy sessions allow adaptation between harder workouts and races.
CLUB RHYTHM
Weekly training framework.
The exact programme can change according to the race calendar and training block. Current session details should always be confirmed with the club before attending.
Speed, hills, tempo, dunes or another structured workout depending on the current block.
Road, speed or controlled quality work focused on maintaining progression through the week.
Longer training, hill work, club challenge or race participation depending on the calendar.
DISTANCE GOALS
A pathway for every goal.
Programmes should be adjusted to the runner rather than forcing every member into the same mileage. TTN can support progression across common race distances.
5K
Build consistency, comfortable running and basic pacing.
10K
Develop endurance while introducing more purposeful speed work.
21.1K
Balance long runs, quality sessions and recovery for half-marathon preparation.
42.2K+
Long-term endurance development, race-specific preparation and disciplined recovery.
Programme update: the old July 2026 schedule has been retired from the live training page because it is no longer current. The page now describes the TTN training framework without presenting expired dates as active sessions.
Ready to train with TTN?
Join the club and get connected to the current training programme.
CURRENT PROGRAMME
Workout Schedule
See the latest TTN workout schedule maintained by club staff.
LONG-TERM FITNESS PLAN
Strength · Speed · Endurance · Consistency
TTN's July 2026–January 2027 plan is designed for beginners, social runners, developing runners and race-focused athletes.
Meduva / Martin Hill
Hill repeats for strength, climbing ability, power and running economy.
Vineta / Kuiseb Stadium
5 km time trials, 400 m / 800 m / 1 km repetitions and timed intervals.
Road routes
Easy runs, recovery runs and progressive long aerobic sessions.
FITNESS GROUPS
Evaluation guides
Recent race or time-trial results can help identify an appropriate starting group.
| Group | 5 km | 10 km | 21.1 km | Marathon |
|---|---|---|---|---|
| Performance | 18:30 | 38:20 | 1:25:20 | Sub 3:00 |
| Advanced | 21:30 | 44:30 | 1:39:30 | Sub 3:30 |
| Intermediate | 24:40 | 51:00 | 1:54:00 | Sub 4:00 |
| Developing | 27:15 | 56:30 | 2:05:30 | Sub 4:25 |
| Foundation | Assessment | Assessment | 2:15+ guide | 4:50 guide |