Get ready to take on the streets of Boston with this 2017 Boston Marathon Overlay. This overlay includes course profile information, fun facts and workout tips designed to help you train specifically for the demands of the Boston Marathon course.
If you are looking for a complete training plan that also includes course profile information, facts and workout tips, check out the following training plans by Full Spectrum Sports:
-TSS Based 2018 Boston Marathon Plan: Goal Sub 3:00 (18 Weeks)
-TSS Based 2018 Boston Marathon Plan: Goal 3:00-3:15 (18 Weeks)
-TSS Based 2018 Boston Marathon Plan: Goal 3:15-3:30 (18 Weeks)
-TSS Based 2018 Boston Marathon Plan: Goal 3:30-3:45 (18 Weeks)
-TSS Based 2018 Boston Marathon Plan: Goal 3:45-4:00 (18 Weeks)
-TSS Based 2018 Boston Marathon Plan: Goal 4:00-4:30 (18 Weeks)
-TSS Based 2018 Boston Marathon Plan: Goal 4:30-5:00 (18 Weeks)
Benefits of TSS based training:
Tracking TSS has become the gold standard for performance management. This new training concept allows you to measure and monitor your fitness, fatigue, and freshness on a daily and weekly basis and leverages the advanced power of TrainingPeaks (TP) through the use of tools such as the Performance Management Chart and the TSS trend charts.
Download this 2018 Boston Marathon Overlay or one of our TSS Based 2018 Boston Marathon Plans and take your training to the next level.
Throughout the Boston Marathon overlay you will receive information about the course (mile by mile), training tips and other fun facts that will help you prepare for the Boston Marathon. Familiarize yourself with the profile of the Boston Marathon and try to choose training routes that simulate the nature of the course.
Boston Marathon Course Info: Mile 1. The biggest downhill comes in the first mile of the race course. Resist the urge to start out to fast; the crowds will help keep your pace in check. The course starts at an elevation of 490 feet and the finish line is at elevation of 10 feet. Most of the elevation loss comes in the first 9 miles of the race. Prepare for this by slowly adding in sections of a slight downhill grade during your training runs to prepare your legs.
Boston Training Tip: Condition your legs, especially your quadriceps, for the downhill nature of the Boston marathon course. After warming up try to add in a few miles with a gentle downhill grade. Start with a shorter distance and add distance each week. Practice good running form to avoid injury. Don’t look at your feet, keep your gaze 10 to 15 feet in front of you. Avoid landing too much on the heel of your feet, this creates breaking and puts a lot of stress on your knees.
Boston Marathon Course Info: Miles 2-5. The course continues to lose altitude through this section. Resist the urge to “bank” minutes for later in the race. You will likely lose more time than you have “saved” when you get to the hills later in the course.
Boston Training Tip: Try to add in 3-5 hills towards the end of your run. The distance of the Boston hills range from 200-800 meters. Focus on form; shorten your stride, keep your arms moving, keep your head and eyes focused 10-15 feet in front of you, maintain controlled breathing.
Boston Marathon Course Info: Miles 6-8. Very gentle downhill section of the course. The crowds should start thin out, now is a great time to focus on running your goal pace per mile.
Boston Marathon Course Info: Miles 8-12. Mostly rolling terrain through this section of the course. It may be difficult to maintain a steady pace through this section as your pace will slow/increase on the rollers. Focus on maintaining an even effort by watching your heart rate or cadence.