16 wk Marathon Training Plan/ Boston qualifier - sub 3:15

Average Weekly Training Hours 05:59
Training Load By Week
Average Weekly Training Hours 05:59
Training Load By Week

This plan has the goal of a sub 3:15 marathon ( Men's 40-44 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 20:30 min 5K runner and 42 min 10K runner.

Sample Day 2
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 7:40 and 30-35 at 7:20min/mile

cool down as needed

Sample Day 3
1:00:00
cross train

wts/yoga/ spin/ swim/

Sample Day 4
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 5
0:30:00
EASY active recovery/ cross training

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

Sample Day 6
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 3:40-3:45 pace)
1/2 or 4 mins easy
1mile or 8 mins ( at 7:25)
easy 1/2 mile or 4-5 min cool down

Sample Day 7
0:51:00
6mi
Long run

Real easy - long run Zone 2 -

base building

Sample Day 9
0:45:00
5mi
hills

zone 2 pace thoughout ( 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