26 Week RUN Specific Training (Boston Qualifying Goal)

Author

Dennis Welch

All plans by this Coach

Length

26 Weeks

Typical Week

3 Run, 3 X-Train, 1 Strength

Longest Workout

15 miles

Plan Specs

running marathon intermediate advanced masters hr based

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Summary

This program is designed with the intent of achieving your age specific Boston Qualifying time, and/or improve upon your current marathon time. While this program can be used by any level of runner, it is advised that you are currently running 4-6 days a week, are currently running <4 hours for the marathon, and are comfortable running continuous for 90-180 minutes.

It is also highly encouraged that you have or can acquire a tire pulling system prior to starting this program, as you will see tire pulling programmed regularly as warmups, and as well as part of workouts. These tire pulling systems are great for improving overall physical conditioning, but also in increasing specific running economy, efficiency, power to ground, and improving running mechanics and cadence. To set up a tire pulling system, purchase the harness (link below), find an old SUV sized vehicle tire, install an eye bolt on the center of the tread, and attached harness strap to tire. See video link below.

If you're already a Training Peaks member and want to join the Endurance Project team, then attach to my coaching link below, as well as our group facebook page to be a part of the Endurance Project VIP athletes group.

https://home.trainingpeaks.com/attachtocoach?sharedKey=JU4ES6GPSX7XE

https://www.facebook.com/groups/551008258591326/

https://www.amazon.com/ComCor-Sled-Harness-Padded-Shoulders/dp/B01ASQSNOU

https://www.facebook.com/DennisWelchCoaching/videos/785706604941026/

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:56
Training Load By Week
Average Weekly Training Hours: 05:56
Average Weekly Breakdown

Dennis Welch

Endurance Project

This is a coached group of all things endurance training. Whether your goal is to PR a 5k, run your first marathon, complete a 100 mile race, get into Obstacle Course Racing, or take on a triathlon, we are here to help you become a better athlete.

Back to Plan Details

Sample Day 1

1:00:00
Mile Time Trial

Warmup with 20:00 easy aerobic conditioning. Can be tire pull, bike, easy run, incline hike, etc. Aim to keep heart rate in MAF zones.

5:00 of 5 x 100m stride EMOM. These are quick but nowhere near all out..keep them about your intended mile race pace. To execute, run 100m quick, then rest remainder of minute before starting next round.

1 Mile Time Trial - This should be done on a track ideally or at least a flat stretch of road, bike path, etc. You will run one mile at as fast as you can, but pace smartly from the start and don't kill yourself early. Record the time it took to run the mile. If on a track, make sure you run 4 full laps and don't go by your GPS watch to track the distance.

Finish with 20:00 aerobic conditioning cooldown.

Sample Day 2

1:00:00
1 Hour MAF or OFF as needed

OFF day if needed, otherwise,

This is a pure aerobic specific workout of 1 hour. For this workout you will stay in your MAF zones (180-Age) or 65-75% of max heart rate.

You can choose whatever modality you like. Can be running, rowing, swimming, incline hiking on treadmill, brisk walking, rollerblading, cycling, etc.

Sample Day 3

1:00:00
MRP tempo

1 hour total.

15:00 easy running or incline hike at MAF pace, or 15:00 tire pulling at MAF pace

30:00 continuous at MRP (marathon race pace).

Finish with 15:00 alternating 1:00 at 5k pace and 1:00 walk

Sample Day 4

1:00:00
1 Hour MAF or OFF as needed

OFF day if needed, otherwise,

This is a pure aerobic specific workout of 1 hour. For this workout you will stay in your MAF zones (180-Age) or 65-75% of max heart rate.

You can choose whatever modality you like. Can be running, rowing, swimming, incline hiking on treadmill, brisk walking, rollerblading, cycling, etc.

Sample Day 7

1:00:00
1 Hour MAF or OFF as needed

OFF day if needed, otherwise,

This is a pure aerobic specific workout of 1 hour. For this workout you will stay in your MAF zones (180-Age) or 65-75% of max heart rate.

You can choose whatever modality you like. Can be running, rowing, swimming, incline hiking on treadmill, brisk walking, rollerblading, cycling, etc.

Sample Day 8

1:00:00
MTT Repeats

Start with 15:00 tire pull, then

30:00 alternating 400m at MTT, easy jog to the 5th minute so that you'll get 6 total rounds

15:00 run at threshold.

Sample Day 8

0:20:00
Daily 20:00

20:00 EMOM of

Odd minute will be 20 walking lunges

Even minute will be 5-10 burpees (choose based on fitness level)

26 Week RUN Specific Training (Boston Qualifying Goal)

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