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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:03
Training Load By Week
Average Weekly Training Hours: 06:03
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:35:00
4mi
Progressive

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

1:00:00
cross train

wts/yoga/ spin/ swim/

Sample Day 3

0:52:00
6mi
zone 2 with turn over drills

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

0:30:00
EASY active recovery/ cross training

easy zone 1-2 run
spin
yoga
easy and just 30 mins

Sample Day 5

0:40:00
4.5mi
Tempo ( 45 mins or 5 miles)

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

0:55:00
6mi
Long run

Real easy - long run Zone 2 -

base building

Sample Day 8

0:45:00
5mi
hills

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

16 wk Marathon Training Plan/ Boston qualifier - sub 3:25

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