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
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