20 week Boston Marathon Plan

Average Weekly Training Hours 07:59
Training Load By Week
Average Weekly Training Hours 07:59
Training Load By Week

Systematic Cross training 20 week training plan to prepare your best Boston marathon course.

Systematic training load Run/Bike for your best Marathon.

Author: Allan Villanueva

4 x Boston Qualifier
PB: 2:32h
Master PB: 2:48

8 x Ironman Finisher
2 x Sub 9h Ironman Finisher

Sample Day 1
0:50:00
56.9TSS
D. Aerobic + PWR HILL REPS

48min Zones 1-2.
2 x 
30sec Hill sprint + 30sec Jog recovery

Sample Day 2
1:20:00
53.3TSS
Turn over recovery

80min @ 90-100rpm Zones 1-2

Sample Day 3
1:15:00
84.7TSS
D. Aerobic

1:15h Zones 1-2

Sample Day 4
1:20:00
53.3TSS
Turn over recovery

80min @ 90-100rpm Zones 1-2

Sample Day 5
1:00:00
69.7TSS
D. Aerobic

48min Zone 1-2
6min Marathon goal pace
6min Zone 1-2

Sample Day 6
2:00:00
80TSS
D. Aerobic

2hrs Zones 1-3
Mixed route

Sample Day 28
6.84mi
Test 5km

2.5k Zone 1
4 x
100m Progresive + 100m Jog
5kms Test
2.5 Zone 1