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3k – 2 Mile Training Plans

Level 2
3k - 2 Mile
Novice / Intermediate
  • 3 or 4 runs per Week
  • 1 Workout per Week
  • 12-24 total miles (19-38km) per week
  • 8-12 week plan
  • Prerequisites 30 min easy runs/45-60 min long run

 

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What level am I?
Level 3
3k - 2 Mile
Intermediate
  • 3, 4 or 5 runs per Week
  • 1 Workout per Week
  • 20-28 total miles (32-45km) per week
  • 8-12 week plan
  • Prerequisites 45 min easy runs/60-75 min long run

 

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What level am I?
Level 4
3k - 2 Mile
Intermediate / Advance
  • 5 or 6 runs per Week
  • 2 Workout per Week
  • 30-45 total miles (48-72km) per week
  • 8-12 week plan
  • Prerequisites 45-60 min easy runs/75-90 min long run

 

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What level am I?
Level 5
3k - 2 Mile
Advance
  • 5, 6 or 7 runs per Week
  • 2 Workout per Week
  • 42-60 total miles (67-96km) per week
  • 8-12 week plan
  • Prerequisites 50-70 min easy runs/80-100 min long run

 

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What level am I?
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Level 1 Novice

You’re new to running. You’ve never run before (or it’s been a long, long time) and/or you haven’t finished a race. But, you can run for at least 15 minutes on regular runs and up to 30 minutes for a long run. You’ll run 3 days per week in Level 1 plans and can use the Run/Walk method if continuous running seems too daunting.

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Level 2 Novice/Intermediate

You’ve been focused on finishing races and now you want to finish faster. You run 3-5 days per week run and should be able to run at least 30 minutes for regular runs and at least 45 minutes for a long run. Level 2 plans may also include 1 specialty or “hard” workout per week.

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Level 3 Intermediate

You have some experience with performance training plans and specialty workouts (like long runs, tempo runs, speed workouts, etc.). You run 4-6 days per week for at least 30-45 minutes with a long run of at least 60-75 minutes. In Level 3 plans, you’ll often run 1-2 specialty/hard workouts each week.

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Level 4 Intermediate/Advanced

You’re a seasoned trainer/racer who runs 4-7 days per week for around 50-60 minutes per run and at least 90 minutes for your long run. Level 4 plans often include 1-2 hard workouts per week.

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Level 5 Advanced

You’re a high volume, experienced trainer/racer who runs 5-7 days per week for around 60-80 minutes per run and at least 120 minutes for your long run. Level 5 plans often include 2 hard workouts per week plus a long run.

Pick your plan and if it’s not the right fit, we’ll switch to another plan that fits you better – at no additional cost.

ALL PLANS:

  • Upload to your smartwatch
  • Integrate McMillan paces
  • Goal pace evaluator workouts
  • Use Pace, Heart Rate and/or Power
  • Adjust to fit your schedule
  • Include strength/core routines
  • Offer volume and pace ranges to keep you injury-free

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