RUNNING BY HEART RATE:
MARATHON, LEVEL 2
Running by Heart Rate: Marathon, Level 2 is a 24-week program perfect for more experienced runners wanting a training challenge for motherlode of all races: the marathon.
You’ll continue to train by heart rate, using your individual zones, calculated by regular testing, to moderate your effort appropriately. You’ll spend a couple of runs weekly in the lower zones, building your endurance base; you’ll also spend some time climbing hills, finding different gears with pick-ups and intervals, and practicing your race pace so that you’re ready to thrive on race day.
Running by Heart Rate: Marathon, Level 2 eases you into things with the first four weeks; you’ll have a few hilly and negative split runs, but it’s a nice entry. In Week Nine, you complete your first tempo run, while Week Ten gets on track with 800s and 400s, and the rest of the pre-taper weeks are an effective mix of easy and harder runs that will get you ready for a super solid marathon.
You’ll run five days a week throughout this whole program. In addition, every week, there is one cross-training day, two strength circuits, two foam rolling sessions, and one rest day.
PREREQS: You’ve been running at least 60 minutes 4 days of the week for at least 12 weeks. You’re injury-free. You’ve completed a marathon within the last 18 months. We recommend having completed a Running by Heart Rate: Level I program (10K, half-marathon, or marathon), but that’s not a hard-and-fast rule.
BIGGEST WEEK OF TRAINING: 8 hours, 30 minutes, including five runs, one cross-training session and two strength circuits.
LONGEST LONG RUN DISTANCES: Three hours; you’ll do this twice, and each workout has goal pace miles built in.
CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yep. Each week has one cross-training session and two strength circuits. Two of the strength routines include resistance bands.
WEEKLY OVERVIEW: Five runs; one cross-training session; two strength circuits; one rest day.
FIRST AND PEAK WEEKS: (explained fully in the program)