General Fitness Training Plan Level 2
Plan Length: 12 Weeks
This plan, written by Brian Barraza, is for people with some experience in running that are looking for structure to help them build general fitness, but want a little more volume and intensity than the Level 1 plan. This plan has been structured for individuals that can comfortably run 6-7 miles per day with a long run that tops out at 13 miles.
The objective of this program is to slowly build strength throughout. We start with a week to ease you into the program, then progress to slightly higher volume that is maintained for 6 weeks before being similarly increased for the duration of the plan.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Other - Welcome! Read Me!
Thank you for choosing this training plan! It’s been designed to give you structure as you build fitness without the focus of a race.
All of the planned distances are estimates. If you finish at any different distance, that is totally fine.
Scope out different training areas, there are plenty of trailheads, pathways, and green spaces out there to be found. Explore!
Enjoy your training!
Run - Easy Running
Run at a comfortable effort. You should be able to hold a conversation without straining.
Planned: 5.0 mi
Run - Run with Strides
Run for 2 miles then complete 6x30 second pickups where you run faster. On the pickups, try to focus on maintaining good form, keep the pace quick, but this should not be a sprint.
The recovery between the 30 seconds should be 90 seconds of steady running.
After the pickups, run easy for another 2 miles to cool down.
Note: The planned distance here is a very rough estimation. It’s okay if your final distance is different.
Planned: 5.5 mi
Rest Day - Rest
Take today as a rest day. Make sure to do some light stretching and stay on top of hydration. Every day has its purpose.
If you want to, feel free to go for a 20-30 minute run. Being generally active is okay as well!
Run - Easy Running
Run at a comfortable effort. You should be able to hold a conversation without straining.
Planned: 5.0 mi
Run - Hills
Run for 2.5 miles then complete 5x10 second hills. Like strides and pickups, try to focus on maintaining good form and keep the pace quick.
The assigned recovery between each of the hill reps is a jog down the hill. If you feel like you need more rest than that, take it. The focus of today is the effort up the hills.
After the hills, run easy for another 2.5 miles to cool down.
Note: The planned distance here is a very rough estimation. It’s okay if your final distance is different.
Planned: 5.5 mi
Run - Long Run
The general idea is that you want to run easy for the first half, then if you feel good (and only if you feel good) you can pick it up for the second half.
Planned: 9.0 mi
Rest Day - Rest
Take today as a rest day. Make sure to do some light stretching and stay on top of hydration. Every day has its purpose.
If you want to, feel free to go for a 20-30 minute run. Being generally active is okay as well!
Other Stay Healthy Fitness Plans
| Plan Name | # Weeks | |
|---|---|---|
| Basic Warm up Routine | 1 weeks | Preview |
| General Fitness Training Plan Level 1 | 12 weeks | Preview |
| General Strength Circuit | 1 weeks | Preview |
| Mobility Excercises | 1 weeks | Preview |
| Return From Injury | 6 weeks | Preview |
| Return From Injury Plan | 8 weeks | Preview |
| Strength Exercises | 1 weeks | Preview |
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