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We're going the distance! This 16-week Level 2 Marathon Training Plan is designed for runners who are able to comfortably complete 25 miles per week (40 kpw)/4.5-5 hours of running per week and a 10 mile/16 km/90-100 minute long run.


This plan has 5 runs per week and starts at 25 miles/41km/4hr15 per week, increasing to 47 miles/75 km/8 hr per week at the peak with a longest long run of 18-19 miles/29-31 km/180-200 minutes. This plan includes 1-2 workouts (lactate threshold, marathon pace tempo, and marathon effort progression long runs, as examples) per week along with strides and hill sprints.


This plan also contains a 4-week post-race recovery schedule, a Race Day planner worksheet, recommended warm-up & cooldown routines, core exercises and lower body strength training exercises, information on goal setting/pace calculators, hydration, fueling, and more!


"Why isn't there a 20 mile/32 km run on this plan?" Research supports designing long runs with two parameters in mind: as approximately a third of your total weekly volume, and also 3 hours maximum. Because this plan maxes out at 47 mpw/75 kpw. it's just not appropriate for your Long Run to be 20 miles/32 km. But remember, marathon training isn't about any single long run distance; it's about the entirety of your training cycle. Furthermore, there are ways to achieve the same adaptations over 2 runs instead of one longer run; this whole plan is built around those concepts!


This plan is a downloadable PDF and contains 2 VERSIONS of the 16-week schedule: one in miles, one in kilometers.


This plan is a downloadable PDF and is nonrefundable.

Level 2: 16-Week Marathon Training Plan


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