Run Boston: Boston Marathon Training Program/32 Weeks [CONSERVATIVE]

Average Weekly Training Hours 06:27
Training Load By Week
Average Weekly Training Hours 06:27
Training Load By Week

This a conservative RunBoston program for novice/beginner and developing marathon runners preparing for the Boston Marathon. Incorporates strength building workouts and hill structured workouts to prepare for the 4 Newton Hills in Boston. The 32 week program incorporates 10 weeks of Base, 14 weeks of Build, and 5 weeks of peak volume that leads into 3 weeks of tapering. Largest peak volume week tops at 1.5x marathon distance (~40 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.

Sample Day -4
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 -1
1:15:00
9mi
82TSS
RunBoston | Base | Aerobic

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

Sample Day 0
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 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 4
0:45:00
4.5mi
69.2TSS
RunBoston | Base | Threshold

30 Minute Threshold Run after warm up. Exact distance will be intensity/ability defined.

Sample Day 38
1:00:00
7mi
67.6TSS
RunBoston | Base | Aerobic

1 Hour Run. Aerobic. Warm up for about 10 minutes. Active set for about 45, cool down for 5. Final distance is intensity defined.

Sample Day 165
1:00:00
7mi
RunBoston | Peak | Aerobic

7 mile run (sub-threshold) RPE of 13-14, or Heart Rate Zone 4.

Can be split in half and done as a broken effort (etc. half in the a.m. and half in the p.m.)

Tony Rich
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