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The Q: Boston Marathon Qualifying Training Program/36 Weeks

Author

Tony Rich

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Length

36 Weeks

Plan Specs

running marathon advanced masters hr based pace based tss based strength base period

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Plan Description

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 36 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 2.5x marathon distance (~65 Miles). Includes recovery weeks and easy days to rest anThe ideal candidates for this program are experienced runners that may already be "trained up" and looking to qualify and get into the Boston Marathon. This comprehensive program is specifically designed to get them over the top.

The 16 week program incorporates 3 weeks of Base, 6 weeks of Build, and 4 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 instructions on how to qualify including race logistics. Also comes with a Running Performance Console spreadsheet based calculators with dashboard.d 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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:25 hrs 3:00 hrs
—— ——
0:37 hrs 1:00 hrs
0:26 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
5:25 hrs 3:00 hrs
—— ——
0:37 hrs 1:00 hrs
0:26 hrs 0:30 hrs

Training Load By Week


Tony Rich

EventHorizon EnduranceSport
  • EventHorizon endurance sport offers personalized & semi-personalized dynamic one-on-one training and coaching for all endurance events.
  • Monthly and one-time fee payment options.
  • Downloadable programs including eBooks, calculators, dashboards and videos.
  • Team training solutions.
  • Training camps and clinics.
  • Low cost education stream solutions.

Sample Day 1

1:15:00
9mi
82TSS
The Q | Base | Aerobic

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

Sample Day 5

1:00:00
The Q | 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.

Sample Day 6

0:45:00
4.5mi
69.2TSS
The Q | Base | Threshold

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

Sample Day 7

0:15:00
Running Drills

Drills: Try these drills in your spare time. They can be done indoors. They'll help re-engineer some of your running biomechanics if they require work Side-to-Side Pendulum http://bit.ly/19KF8y1 Timber http://bit.ly/19KH0ag Timber Drill in Pose http://bit.ly/19KH0ag Pony http://bit.ly/19KH7Th Front Lunge http://bit.ly/1ixUspR

Sample Day 12

1:00:00
The Q | 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.

Sample Day 14

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.

Sample Day 40

1:00:00
7mi
67.6TSS
The Q | 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.

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