25 WK - Boston Qualifying Low Volume High Intensity w/Strength Marathon Plan - Dr Jeff Banas


Dr Jeff Banas

All plans by this Coach


25 Weeks

Typical Week

4 Run, 3 Other, 2 Custom, 1 Bike, 1 Strength

Longest Workout

26.2 miles

Plan Specs

running marathon

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Train Smart And Hard.

This plan is for someone who has some run experience and who has done at least a 13.1 race. This can be used for a first time marathon.

This plan was written for a male in the 70 age group that used this plan to qualify for the Boston Marathon with a time of 4:23:59.

Sunday are off. We Have a test 13.1 race at week 11.

Low Volume High Intensity with Strength Training

These programs have a lot more strength training than most endurance training plans. There is a reason for this:

Most people slow down in endurance sports NOT because of lack of cardio (out of breath), most people slow down because their legs are tired. Strength training non-specific (such as weight lifting) and specific strength (hill running, tempo combined with strength) will build up your body's resistance to fatigue.

Another reason we do strength training is to help with cramping.

Most people cramp in races NOT because of dehydration or salt loss, MOST cramping is because you are pushing your muscles harder and faster than you did in your training. Again strength training non-specific (such as weight lifting) and specific strength (hill running, tempo combined with strength) will build up your body's resistance to fatigue and help reduce cramping.

Train one hour during the week and a little longer on the weekends.

Are you ready to start training smart and avoid endless volumes of “junk miles”? Tired of looking like a skinny runner?

If you are looking to increase your speed, increase the strength of your body or if you want to training for a marathon, but still have a life, this program is for you.

This program will make you work, but the results will pay off.

The focus of this training plan is on short high intensity sessions but low volume.

The primary goal is to increase your muscle’s resistance to fatigue.

During the week you will only be training about one hour a day and on the weekends maybe around 2 to 3 hours at the most.

Longest run is 20 miles which is a few weeks out of the race. Have faith, the hard high intensity weight and strength training will get you to the finish line, likely faster than before.

There is a lot of strength training in this program which will hopefully make your body strong enough that it can take the bounding over 26.2 miles and avoid injury and increase your body’s resistance to fatigue.

Most people slow down because there legs get tired and not because a lack of cardio.

Training sessions are short but high intensity (race pace or above).

The first 3 weeks of the program, you will be doing strength training 3 days a week.

The strength sessions are only about 30 min long and the total duration of the training during the week is only about one hour long. No more is needed.

After the 3 weeks of strength training we will move more into a “CrossFit Style” of training and then we will move into sessions that are tempo and strength combined. These sessions will be at race pace or above.

***If you miss a workout or do not have time for all the workouts choose the heavy lifting strength sessions over the simple volume sessions.

The strength sessions are the KEY workouts***


Performance, Fat Loss, Nutrition Solutions from Dr. Jeff Banas

All training plans include a 50% discount for a personal consultation with Dr. Jeff Banas. This is an opportunity to talk personally with Dr. Banas about your race schedule, fitness or fat lose goals, supplement suggestions, sleep and recovery options, stress, performance bio-hacks and even blood or lab test that may be helpful for you.

The normal cost for a 20 min consultation with Dr. Banas is $97.00. However, since you purchased this training plan, you can get a 30 to 45 min consultation with Dr. Banas for only $47.00.

If you want to take the next step and personalize your fitness goals, please go the the below link and download the New Client Coaching form, fill it out and email it to drjeffbanas@g


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 00:46
Training Load By Week
Average Weekly Training Hours: 00:46
Average Weekly Breakdown

Dr Jeff Banas

Banas Sports Therapy And Conditioning

Dr. Jeffrey Banas, Sports Physician, Coach, Former 270 pound "Fatman" to Endurance Athlete & 9 Time Ironman Trialon Finisher.

Do you wonder if there is some untapped speed in your body that could be unleashed with the right training plan?

Do you ever wonder how much time you might be wasting on your workouts?

Are you lacking strength or always getting injured?

Training smart, not long, mobility work and strength training are key components of his training philosophy.

Back to Plan Details

Sample Day 1

Zone 3: Option 1 - Mid-Distance Muscular Endurance Intervals Run

Warm-up with 5-10 minutes easy Zone 1-2 running, then 3-5x10 minute Zone 3 efforts with 2 minute easy recoveries.

Sample Day 28

Easy Bike Active Recovery


Sample Day 33


Sample Day 34

4 mile run

Sample Day 41

30 min swim

Sample Day 42


Sample Day 43

easy 60 min bike

25 WK - Boston Qualifying Low Volume High Intensity w/Strength Marathon Plan - Dr Jeff Banas

$47.95 - Buy Now