16 wk Marathon Training Plan/ Boston qualifier - sub 3:25
Author
Sandra Dalles ATC, CSCS, Certified Triathlon Coach
Length
16 Weeks
Typical Week
3 X-Train, 4 Run
Longest Workout
22 miles
Plan Specs
running marathon
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Summary
This plan has the goal of a sub 3:25 marathon ( Men's 45-49 Boston qualifying time)
In order to start this plan you should be running at least 25 miles a wk with long run at 6 miles or more.
You should be an approximate 21 min 5K runner and 44 min 10K runner.
Stats
Sample Day 1
start real slow zone 2
15 min warm-up then about every 5 mins increase pace just a little bit - goal is to
finish with last 10 mins at the following paces- 25-30 mins at 7:50 and 30-35 at 7:35min/mile
cool down as needed
Sample Day 2
wts/yoga/ spin/ swim/
Sample Day 3
60 min run
15 min warm-up zone 2
then 6 x 60 sec pick-ups with 2 mins easy between
15 mins easy cool down zone 2
(focus on gentle lean in and turn over - increase turn over to go faster! Don't increase stride length)
Sample Day 4
easy zone 1-2 run
spin
yoga
easy and just 30 mins
Sample Day 5
easy warm-up 2 mile warm-up or 16-18 mins
1/2 mile or 4 mins ( at 3:35-3:37 pace)
1/2 or 4 mins easy
1mile or 8 mins ( at 7:45)
easy 1/2 mile or 4-5 min cool down
Sample Day 6
Real easy - long run Zone 2 -
base building
Sample Day 8
zone 2 pace throughout ( effort will increase with hills - keep pace steady thoughout)
10 min warm-up
90 sec at 3% 90 back at 0% x 10
5 min cool down