Boston Marathon - 16wk - Intermediate, by Eric Kenney, Ek Endurance Coaching

Average Weekly Training Hours 05:31
Training Load By Week
Average Weekly Training Hours 05:31
Training Load By Week


This plan will have you ready to take on one of the most challenging and famous marathons of all time. use your time to its maximum, stay healthy and happy. this plan will utilize proper hill workouts and threshold work to get you to your best without unnecessary long runs that can burn you out. This plan builds to a maximum of 8 hours of running per week.

Sample Day 1
0:30:00
easy run

Run with heart rate in zone 2 on a flat, soft surface. VERY easy.

Sample Day 1
0:10:00
Marathon Core Work - A

See attached.

Sample Day 2
1:00:00
Entry level hill work (200m hill)

Warm up for 30' (including one take of the hill)
Main: do 6 x 45sec of hill bounding.** finish each rep w/ 5" of flat sprint (not uphill, over the top!). Recovery for each rep is easy return to bottom of hill.
Warm down for 15'

** hill bounding is exaggerated climbing. over-emphasize the take off and landing - allow your heel to drop below the toe level, then spring back up. bouncing here is okay - work your arms!!!

Sample Day 4
0:40:00
easy run

Run with heart rate in zone 1 on a flat, soft surface. VERY easy.

Sample Day 5
0:30:00
easy run

Run with heart rate in zone 1 on a flat, soft surface. VERY easy.

Sample Day 5
0:25:00
Marathon Core Work - A

See attached.

Sample Day 6
1:00:00
Heart rate in zone 1-3. Rolling course.

Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

Eric Kenney
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EK Endurance Coaching

Race execution and "Self Tactics", Power Training, managing limited time and fitting training around your life.

Consultation, fitness and back ground assessment. Detailed monthly program, updated daily if needed ,Unlimited contact and customization of training. Physiological testing,heart rate and power training, data driven results. Access and use of ALL our partners and sponsors Race-day execution prep, and joint attendance when possible. For a full list of details on website