The Q: Boston Marathon Qualifying Training Program/24 Weeks

Average Weekly Training Hours 07:54
Training Load By Week
Average Weekly Training Hours 07:54
Training Load By Week

The ideal candidates for this program are experienced runners that are looking to qualify and get into the Boston Marathon and are looking for a comprehensive program that is specifically designed to get them over the top. There are several durations of the program. Which one the runner selects is dependent on how far away they are from qualifying and how much time they have. Each program has base, build and peak phase. The 24 week program has a base phase of 6 weeks, a build phase of 10 weeks and a peak phase of 8 weeks (including taper). The program is a component of the Q (The Complete Toolkit for Qualifying for the Boston Marathon) which consists of: 1) A 60 page eBook that will act as your users guide to qualifying strategy, race nutrition and the program. 2) The "war chest" which consists of a series of Virtual Clinic videos on a range of topics related to marathon running and training to qualify. The duration of the videos total over 1 1/2 hours and they're personally narrated by coach Tony; and a workbook of spreadsheet based calculators to assist with body composition, performance testing and intensity zones....etc. 3) The comprehensive program powered by TrainingPeaks. 4) Discount codes to receive a discounted endurance sports products. As a 14x Consecutive Boston Marathon Finisher, a Boston Marathon qualifier, a runner of 60+ Marathons, and a certified coach, I've put this program together a program centered around the best science available (i.e., power to weight ratios, VO2 Max, lactate threshold, slow twitch muscle development...etc). These are the methods that I've used to progress from a charity runner to a Boston Marathon qualifier. The program incorporates tested and reliable predictors that have been proven successful. The program is also designed with the target peak volume (TPV) that scientifically demonstrates success in running strong through "the wall." If the program is initiated as designed, all of the targets are hit and body composition target is achieved, then the runner will achieve the power-to-weight ratio necessary to achieve their effective qualifying time. Effective Q = Age Group Qualifying time Minus 10 Minutes Functional strength and conditioning workouts are provided to assist performance.

Sample Day 2
0:30:00
2.3mi
The Q | Base | Field Test

***Field Test***

We want to determine your Lactate Threshold Heart Rate (LTHR) in order to derive your running heart rate zones. To do this precisely you need a laboratory. But you can estimate your LTHR with a "field test."

First do a 5-10 minute low intensity warm-up jog. Then wear your heart rate monitor, set it to average pace. Run as fast as you can for 20 minutes (race pace).

The average HR for that 20 minutes is your Lactate Threshold Heart Rate (LTHR).

This is best performed on a treadmill but you can also conduct the test outside on a flat road or on a track.

Use the calculator in the war chest to derive your HR Zones.

Program your zones into TrainingPeaks and into your watch speed & distance watch and this will give you the zones that will help you maximize what you get out of every training hour.

If you don't have a heart rate monitor still complete the workout. Use the RPE (Rate of Perceived Exertion) table in the war chest to figure out how to determine your lactate threshold pace.

Take full advantage of the tools and charts in TrainingPeaks when you upload or enter your completed activity and heart rate zone data. Doing this will produce a Training Stress Score for each workout and let you fully leverage the Performance Management Chart. To learn about TSS and the PMC, go here: http://home.trainingpeaks.com/land/what-is-tss.aspx

Sample Day 2
0:30:00
Basic Strength I | Functional Strength

**See attached video**http://bit.ly/1NQIlDw Dumbbell Incline Chest Press Pull-up or Pulldown Deadlift Squat Incline Crunch or Little Big

Sample Day 3
0:15:00
Running Drills

Drills: Try these drills in your spare time. They can be done indoors. They'll help re-engineer some of your running biomechanics if they require work Side-to-Side Pendulum http://bit.ly/19KF8y1 Timber http://bit.ly/19KH0ag Timber Drill in Pose http://bit.ly/19KH0ag Pony http://bit.ly/19KH7Th Front Lunge http://bit.ly/1ixUspR

Sample Day 3
1:00:00
The Q | Base | XTrain

Cross Training: Cross training is an important part of marathon training.

Here are a list of cross training activities that will help you burn calories, work your aerobic system and minimize the impact stress on your lower body.

Choose a couple of them for your hour of cross training. These can typically be found at most gyms or athletic facilities.

Elliptical
http://youtu.be/hP8wUI0qdaQ

Arc Trainer
http://youtu.be/7L8t8c_-xzs

Rowing Machine/Ergometer

Pool Running
http://bit.ly/TcoS0s


Functional Strength

There are many ways to get strength into your program. Swimming and cycling are examples of ways you can strengthen your legs and core group with minimal impact on your lower body. Here are some examples of workouts that will help increase your functional strength for running.

Swimming

Pull interval repetitions with a pull buoy and paddles. Completed as sprints.

Hard kicks with fins for short intervals

Reverse dolphin/360 dolphin kicks

Flip turns increase core strength

Butterfly enhances upper body strength. Breastroke strengthens hip flexors

Cycling

Hard and short interfals at high resistance help strengthen quadriceps.

Hard gear climbing on hills.

Sample Day 4
0:30:00
4mi
The Q | Base | Threshold

Treadmill, track or outside. 10 x 800 Meters (approximately half mile) HBA (Hold Best Average) w/recovery intervals approximately equal to the time of the work interval. Recovery intervals are active (walking/jogging recovery)

Here is a great reference for this type of workout, the Yasso 800s. http://bit.ly/1nF7NNf

Your Yasso 800s will serve as a predictor of your current marathon pace. You'll revisit this workout throughout the program to asses your current fitness and how far away you are from your target.

If you have recent performance you can also plug it into the VDOT calculator to assess and predict your current paces. http://runsmartproject.com/calculator/

The duration of the workout may vary to that which is posted, depending on your objective.

Sample Day 5
1:00:00
The Q | Base | XTrain

Cross Training: Cross training is an important part of marathon training.

Here are a list of cross training activities that will help you burn calories, work your aerobic system and minimize the impact stress on your lower body.

Choose a couple of them for your hour of cross training. These can typically be found at most gyms or athletic facilities.

Elliptical
http://youtu.be/hP8wUI0qdaQ

Arc Trainer
http://youtu.be/7L8t8c_-xzs

Rowing Machine/Ergometer

Pool Running
http://bit.ly/TcoS0s


Functional Strength

There are many ways to get strength into your program. Swimming and cycling are examples of ways you can strengthen your legs and core group with minimal impact on your lower body. Here are some examples of workouts that will help increase your functional strength for running.

Swimming

Pull interval repetitions with a pull buoy and paddles. Completed as sprints.

Hard kicks with fins for short intervals

Reverse dolphin/360 dolphin kicks

Flip turns increase core strength

Butterfly enhances upper body strength. Breastroke strengthens hip flexors

Cycling

Hard and short interfals at high resistance help strengthen quadriceps.

Hard gear climbing on hills.

Sample Day 5
0:15:00
Running Drills

Drills: Try these drills in your spare time. They can be done indoors. They'll help re-engineer some of your running biomechanics if they require work Side-to-Side Pendulum http://bit.ly/19KF8y1 Timber http://bit.ly/19KH0ag Timber Drill in Pose http://bit.ly/19KH0ag Pony http://bit.ly/19KH7Th Front Lunge http://bit.ly/1ixUspR

Tony Rich
|
EventHorizon EnduranceSport

Virtual personalized & dynamic one-on-one training and coaching for triathlon and running events. $100 per month for short course athletes and $150 per month for long course athletes (70.3, 140.6, marathons). 2) Pay a one time fee of $250 to have a personalized program developed for a specific event after an in-depth consultation. (includes eBook and toolkit of resources) 3) Choose from a library of static "one size fits most" plans for all disciplines with no direct coaching. ($20 -$100).