the level 2 training plan here

Cape Cod Marathon
Sunday October 30, 2016
Level 2 Marathon Training Plan
Have you run a marathon before? Will you be training to PR at the Cape Cod Marathon? Are you
already logging 20-25 miles on a weekly basis? This plan was designed for YOU. Coach Jen’s Level 2
Marathon Training Plan is based on a 5x per week running schedule. You will gradually build on your
long run while adding in speed workouts with the goal of PRing at the 26.2 distance on October 30th!
For a more personalized training plan, email Coach Jen: [email protected].
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
3 miles
5 miles
3 miles
Rest or
cross train
4 miles
8 miles
Rest
3 miles
5 miles
progression
3 miles
Rest or
cross train
4 miles
10 miles
Rest
3 miles
6 miles
progression
3 miles
Rest or
cross train
4 miles
12 miles
Rest
3 miles
6 miles
progression
6 miles
with 1 mile
Fartlek
7 miles
with 1-2 mile
Fartlek
3 miles
Rest or
cross train
4 miles
14 miles
Rest
4 miles
Rest or
cross train
4 miles
10 miles
with 3 miles
at MP
Rest
3 miles
Rest or
cross train
4 miles
12 miles
Rest
Week 1
(7/11-7/17)
Week 2
(7/18-7/24)
Week 3
(7/25-7/31)
Week 4
(8/1-8/7)
Week 5
(8/8-8/14)
3 miles
Week 6
(8/15-8/21)
4 miles
www.capecodrehab.com
Monday
Week 7
(8/22-8/28)
4 miles
Week 8
(8/29-9/4)
4 miles
Week 9
(9/5-9/11)
4 miles
Week 10
(9/12-9/18)
4 miles
Week 11
(9/19-9/25)
4 miles
Week 12
(9/26-10/2)
4 miles
Week 13
(10/3-10/9)
4 miles
Week 14
(10/10-10/16)
3 miles
Tuesday
7 miles
with 2-3 mile
Fartlek
6 miles
with 4x800s
at 10k pace
7 miles
with 6x800s
at 10k pace
7 miles
with 8x800s
at 10k pace
6 miles
with 3x1 mile
at HM pace
8 miles
with 4x1 mile
at HM pace
8 miles
with 3x1 mile
at HM pace
5 miles
with 4-6
strides
Week 15
(10/17-10/23)
3 miles
Rest
Week 16
(10/24-10/30)
4 miles
Rest
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
3 miles
Rest or
cross train
4 miles
14 miles
with 4 miles
at MP
4 miles
Rest or
cross train
4 miles
16 miles
Rest
3 miles
Rest or
cross train
4 miles
14 miles
with 2x3
miles at MP
Rest
3 miles
Rest or
cross train
4 miles
18 miles
Rest
4 miles
Rest or
cross train
4 miles
20 miles
Rest
Rest
4 miles
Rest or
cross train
4 miles
14 miles
with 2x4
miles at MP
4 miles
Rest or
cross train
4 miles
20-22 miles
Rest
Rest or
cross train
3 miles
14 miles
with 6 miles
at MP
Rest
Rest or
cross train
3 miles
10 miles
Rest
3 miles
Cape Cod
Marathon
26.2 miles!
3 miles
4 miles
with 4-6
strides
3 miles
with 4-6
strides
Rest
Rest
www.capecodrehab.com