2:45 marathon level 2 or 3 plan??

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    Looking for help on which level of plan to choose. Based on the 80/20 endurance guide I’m not an elite runner, so the level 2 would be a good fit for me. Could I run a 2:45 marathon with a level 2 Plan?

    David Warden


    Thanks for considering our plans. The Level 2 plan would get an experienced male runner, under 40, athletic body composition, to a 3:10 on a “normal” course. I really don’t think the Level 2 could get someone to a 2:45 unless they were exceptionally experienced and genetically gifted.

    The Level 3 can get you there.



    I’d love to jump on on this.

    I have gone from 3:24 to 3:03 on the level 2 plans, over the course of a couple of years, and I’m using level 2 again to try to hit sub-3:00 in April, albeit with some modifications that David suggested a few months ago. I can’t commit to the demands of level 3, particularly the double-up days.

    He suggested increasing the foundation runs where possible, by 20-30 minutes, and running the hard runs at the top end of the zones. By ‘hard’, he means the tempo and fartleks, plus the long run over 90 minutes.

    He also suggested using the strength plan.

    I know this isn’t 2:45, and I also hope I’m not misquoting David’s advice, but it might be useful.

    I am starting this on 19th December, so I’ll see how I go.

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