Qualify For Boston Sub 3:30 Marathon Training Plan

Average Weekly Training Hours 00:13
Training Load By Week
Average Weekly Training Hours 00:13
Training Load By Week

This is a 16 week plan geared for someone shooting for a 3:35-3:30 marathon. Ideally you are already running 30 miles per week with a 5k PR around 22:00 or faster. This plan will progressively build you up into marathon training and peak you specific for the 3:30 goal.

Sample Day -1
6mi
Easy Run with strides

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- 10:00-8:45
HR Goal Range under 155-160

Strides- During the last 1 mile do 4 x 20 seconds 'fast' running (think 5k effort) with 90 seconds jog easy between

Sample Day 0
7mi
Stregnth Workout

2 mi easy warm up
4-6 x .5 miles @ 7:10-6:55 pace with .25 jog between

Sample Day 1
4mi
Recovery Run

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- 10:00-8:45
HR Goal Range under 155-160

Sample Day 2
7mi
Easy Run with strides

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- 10:00-8:45
HR Goal Range under 155-160

Strides- During the last 1 mile do 4 x 20 seconds 'fast' running (think 5k effort) with 90 seconds jog easy between

Sample Day 4
11mi
Long Run

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- 10:00-8:45
HR Goal Range under 155-160

Sample Day 8
4mi
Recovery Run

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- 10:00-8:45
HR Goal Range under 155-160

Sample Day 11
12mi
Long Run

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- 10:00-8:45
HR Goal Range under 155-160

Victoria Phillippi
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Run4PRs Coaching

We work with every athlete on an individual level to achieve your goals. Weather you are training for your first 5k, hoping to finish your first marathon, or trying to qualify for Boston, we have a spot for you!

We are focused on your long term success as a runner. We will guide and support you in the best direction for life long success in the sport.

www.run4prs.co