Level 2 Performance Marathon Plan [16 Weeks]

Are you ready to push your marathon performance to the next level?

The Level 2 Performance Marathon 16-Week Training Plan by Running Explained is specifically designed for runners who are aiming to build on their marathon experience and achieve a faster, more efficient race. This plan is your guide to optimizing your performance through targeted training that balances intensity with recovery, ensuring you're prepared to cross the finish line with confidence.

This plan is for you if...

• You’re an experienced half marathoner (or have completed at least one marathon) and are ready to focus on performance improvement in the marathon
• You can currently run at least 20 miles (32 km) per week across 4-5 runs and are comfortable with long runs of up to 12 miles (19 km).
• You’re eager to incorporate more structured workouts, including intervals, tempo runs, and long runs with goal pace efforts, into your training.

Plan Structure

• Starting Volume: 25 miles/39 km/4hr20min
• Peak Volume: 43 miles/69 km/7hr15min
• Long Run Volume: 9-18 miles/14-30 km
• Runs per Week: 5 runs per week (4 scheduled + 1 optional but recommended)
• Types of Runs per Week: 1-2 workouts per week with remainder of runs at easy effort
• Training Intensity Distribution: Pyramidal (~75% easy, 20% moderate, less than 5% hard)

What’s Included:

16-Week Training Schedule: A detailed plan that balances intensity with recovery, offering a mix of long runs, speed work, and easy efforts, all designed to improve your marathon performance. This plan contains 3 versions of the marathon training schedule in miles, kilometers, and time-based formats.

Performance-Enhancing Workouts: Structured, efficient workouts are key to increasing your speed, endurance, and overall fitness. Each workout is strategically placed within the schedule to optimize training benefits while minimizing the risk of injury.

Optional Strength Training: Incorporate core and lower body strength training sessions to enhance your overall running performance and reduce injury risk. The plan suggests basic exercises and sets to fit into your routine without overwhelming your weekly mileage.

Extensive Resources:

• Hydration & Fueling Strategies: Detailed advice on how to stay hydrated and fueled during your runs, especially for long training sessions and race day. You’ll learn about electrolyte replacement, carb intake, and how to set up your run fueling plan to your needs.
• Dynamic Warm-Ups & Cool-Downs: Pre-run dynamic warm-ups and post-run cooldown exercises are included to help you prepare for and recover from each session. These routines are designed to enhance performance and support long-term training success.
• Goal-Setting Guidance: Learn how to set realistic and challenging race goals using recent race data and the Pace Calculator. This approach ensures your goals are both achievable and tailored to your current fitness level.
• Run & Workout Execution Details: Step-by-step guidance on how to execute each type of run in your plan, ensuring you get the most out of your training.
• Post-Race Recovery Schedule: A crucial recovery phase following your race to help your body bounce back and prepare for future challenges.

Key Features:

Performance-Focused Training: This plan is centered around enhancing your marathon performance, whether your goal is to achieve a personal best, qualify for a major marathon, or simply run a more strategic and confident race.

Flexible Schedule: Flexibility to adjust the training plan to fit your life, allowing you to shift workouts within the week to accommodate your personal schedule while still following the overall structure.

Injury Prevention Focus: Emphasizing the importance of recovery and injury prevention, this plan ensures that your body is well-prepared for the demands of marathon training and the race itself.

Why Choose This Plan?

The Level 2 Performance Marathon 16-Week Training Plan is perfect for marathoners who want to take their race performance to the next level. With a structured, performance-driven approach, this plan emphasizes smart training, strategic pacing, and effective recovery. Whether you’re aiming for a personal best or a qualifying time, this plan is designed to guide you to a successful marathon finish.

Take the next step in your marathon journey and unlock your full potential!