Run Boston: Boston Marathon Training Program/24 Weeks [EXPERIENCED]

Author

Tony Rich

All plans by this Coach

Length

25 Weeks

Typical Week

1 Other, 5 Run, 1 Strength, 1 Day Off, 1 X-Train

Longest Workout

21 miles

Plan Specs

running marathon intermediate advanced time goal hr based pace based tss based strength base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This program is for experienced marathon runners (More than 3 years of long-course running experience and Boston Qualifiers) preparing for the Boston Marathon. Incorporates strength building workouts and hill structured workouts to prepare for the 4 Newton Hills in Boston. The 24 week program incorporates 6 weeks of Base, 10 weeks of Build, and 5 weeks of peak volume that leads into 3 weeks of tapering. Largest peak volume week tops at 2.5x marathon distance (~65 Miles). Includes recovery weeks and easy days to rest and harvest gains. There is field testing every six weeks to assess advances. Comes with a companion 70+ page eBook with detailed Boston Marathon course analysis and race logistics, and Running Performance Console spreadsheet based calculators with dashboard.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:36
Training Load By Week
Average Weekly Training Hours: 06:36
Average Weekly Breakdown

Tony Rich

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Back to Plan Details

Sample Day 1

0:20:00
2.6mi
33.3TSS
RunBoston | Base | Running Field Test | Threshold

***Field Test***
Dynamic warm up with 5-10 easy warm up run.

1) Reset your watch and begin the test, holding best average pace for 20 minutes.

2) Stop your watch at the end of 20 minutes. It should feel like you couldn't have done it any faster by the end.

3) Sync results. Take note of the average pace and average heart rate if you use a heart rate monitor.

4) Update threshold pace and heart rate in your accompanying running Performance Console Template. This will derive your heart rate zones for you.

5) Update threshold pace, threshold heart rate, and heart rate zones in the TrainingPeaks Athlete Account Settings in the "zones" section. This will ensure your workouts will build with correct paces for the prescribed intensities.

Sample Day 2

0:30:00
Basic Strength I | Functional Strength

**See attached video**http://bit.ly/1NQIlDw Dumbbell Incline Chest Press Pull-up or Pulldown Deadlift Squat Incline Crunch or Little Big

Sample Day 3

0:59:59
6mi
RunBoston | Base | Threshold

Yasso 800s
http://bit.ly/1nF7NNf
These are 800 meter repeats, 10 times. Track or treadmill. Hold Best Average pace

The duration is ultimately defined by ability. May take an hour with recoveries.

Recoveries can be active recoveries and cool down (Fast walking or jogging slowly)

Sample Day 5

1:15:00
9mi
82TSS
RunBoston | Base | Aerobic

Base Mileage. 75 Minute Run. Exact finishing distance will be intensity defined.

Sample Day 6

0:30:00
Basic Strength II | Functional Strength

**See attached video**http://bit.ly/1R7ZmeJ Dumbbell Push-up to Row OR Stability Ball Push-up Squat on Balance Ball or other balance device Overhead Press on Balance Ball or other balance device Stability Ball Curl-up or Pike OR Bosu Ball Mountain Climber Corkscrew or New Abdominal Exercise from magazine, trainer, etc.

Sample Day 8

0:59:59
6mi
RunBoston | Base | Threshold

Yasso 800s
http://bit.ly/1nF7NNf
These are 800 meter repeats, 10 times. Track or treadmill. Hold Best Average pace

The duration is ultimately defined by ability. May take an hour with recoveries.

Recoveries can be active recoveries and cool down (Fast walking or jogging slowly)

Sample Day 9

1:00:00
RunBoston | Base | XTrain

Cross Training: Cross training is an important part of marathon training.

Here are a list of cross training activities that will help you burn calories, work your aerobic system and minimize the impact stress on your lower body.

Choose a couple of them for your hour of cross training. These can typically be found at most gyms or athletic facilities.

Elliptical
http://youtu.be/hP8wUI0qdaQ

Arc Trainer
http://youtu.be/7L8t8c_-xzs

Rowing Machine/Ergometer

Pool Running
http://bit.ly/TcoS0s


Functional Strength

There are many ways to get strength into your program. Swimming and cycling are examples of ways you can strengthen your legs and core group with minimal impact on your lower body. Here are some examples of workouts that will help increase your functional strength for running.

Swimming

Pull interval repetitions with a pull buoy and paddles. Completed as sprints.

Hard kicks with fins for short intervals

Reverse dolphin/360 dolphin kicks

Flip turns increase core strength

Butterfly enhances upper body strength. Breastroke strengthens hip flexors

Cycling

Hard and short interfals at high resistance help strengthen quadriceps.

Hard gear climbing on hills.

Run Boston: Boston Marathon Training Program/24 Weeks [EXPERIENCED]

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