BEGINNER MARATHON LEVEL 2: TRAINING PLAN

Training Load By Week
Training Load By Week

16 WEEKS: BEGINNER MARATHON LEVEL 2
Goal Time: 4:16:00 - 3:55:00

This plan is designed for runners who have completed two full marathons and who have additional racing experience at the half marathon, 10KM, and 5KM levels. These runners should have 4 years of consistent training experience and should be able to begin their training by completing 38 miles in the first week, with an initial long run of 12 miles.

Sample Day 1
12mi
LONG RUN

Run type: long run, easy steady: 2mi, warm up: main 10mi @ 9:40 to 10:50, HR(60-85) cool down, none: Total distance= 12mi

Sample Day 8
13mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 10mi @ 9:40 to 10:50, HR(60-85) cool down, none: Total distance= 13mi

Sample Day 15
14mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 11mi @ 9:40 to 10:50, HR(60-85) cool down, none: Total distance = 14mi

Sample Day 22
14mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 12mi @ 9:40 to 10:50, HR(60-85) cool down, none: Total distance = 14mi

Sample Day 29
15mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 12mi @ 9:40 to 10:50, HR(60-85) cool down, none: Total distance =15mi

Sample Day 36
16mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 13mi @ 9:38 to 10:50, HR(60-85) cool down, none: Total distance = 16mi

Sample Day 43
17mi
LONG RUN

Run type: long run, easy steady: 3mi, warm up: main 14mi @ 9:38 to 10:50, HR(60-85) cool down, none: Total distance = 17mi

Wilson Komen
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coach kiprunning

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.