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Level 2 training program
16 week schedule to get you round between 1:20 and 1:45
Follow this program if you can currently run for longer than an hour non-stop, and are aiming for a target time of between around 1:20 and 1:45. For further explanation of the different session types, visit the jargon buster
| Week | Date | Run 1 | Run 2 | Run 3 | Run 4 | Run 5 |
|---|---|---|---|---|---|---|
| 1 | Nov 30th | 10 miles easy | 4x5min, 2min rec (4 miles total) | 6.5 miles easy | 5 miles fartlek | REST |
| 2 | Dec 7th | 10 miles easy | 5x5min, 2min rec (4 miles total) | 6.5 miles easy | 5.5 miles fartlek | REST |
| 3 | Dec 14th | 10 miles easy | 5x6min, 2min rec (4 miles total) | 6.5 miles easy | 6 miles fartlek | REST |
| 4 | Dec 21st | 10 miles easy | 5x2min, 1min rec (6 miles total) | 6 miles inc. 20mins tempo | 5 miles fast fartlek | REST |
| 5 | Dec 28th | 10 miles easy | 6x2min, 1min rec (6 miles total) | 6 miles inc. 25mins tempo | 5 miles fast fartlek | REST |
| 6 | Jan 4th | 10 miles easy | 7x2mins, 1min rec (7 miles total) | 7 miles inc. 30mins tempo | 5 miles fast fartlek | REST |
| 7 | Jan 11th | 10 miles easy | 8x2mins, 1min rec (7 miles total) | 8 miles inc. 35mins tempo | 6 miles fartlek | REST |
| 8 | Jan 18th | 5 miles easy | 5 miles easy | 5 miles easy | REST | REST |
| 9 | Jan 25th | 11 miles easy | 10x1min, 2mins rec (6 miles total) | 8 miles inc. 40mins tempo | 4 miles fast fartlek | 5.5 miles easy |
| 10 | Feb 1st | 12 miles easy | 10x1min, 90s rec (6 miles total) | 8 miles inc. 40mins tempo | 4 miles fast fartlek | 6 miles easy |
| 11 | Feb 8th | 13 miles easy | 10x1min, 1min rec (6 miles total) | 8 miles inc. 40mins tempo | 4 miles fast fartlek | 6 miles easy |
| 12 | Feb 15th | 14 miles easy | 4x3min hills, jog back rec (5 miles total) | 5 miles hilly fartlek | 6 miles inc. 25mins tempo | 7 miles easy |
| 13 | Feb 22nd | 15 miles easy | 5x3min hills, jog back rec (5 miles total) | 5 miles hilly fartlek | 6 miles inc. 25mins tempo | 7.5 miles easy |
| 14 | Mar 1st | 10 miles easy | 6x3min hills, jog back rec (6 miles total) | 5 miles hilly fartlek | 6 miles inc. 25mins tempo | 5 miles easy |
| 15 | Mar 8th | 6 miles easy | 5 miles easy | 5 miles easy | 4 miles easy | REST |
| 16 | Mar 15th | 4 miles easy | 4 miles easy | 3 miles easy | REST | Reading Half Marathon |