Quick Facts:
-Length: 8-12 weeks
-Runs per week: 4-7
-Key/Hard Workouts per week: 1-2
-Cross-training days per week: 1-2
-Garmin Structured Workout Compatible
-McMillan Calculator paces integrated into all workouts
-Geared towards the Speedster Runner
Weekly mileage = 55-80 miles per week (90-130 kilometers per week)*
*based on an average training pace of 7:00 min/mi (4:20 min/km)
NOTE: Each run includes a range of duration/distance and pace so actual mileage may vary.
Plan includes:
-Tried and true, scientifically-based and proven Boston marathon workout sequence
-Goal pace predictor workouts to dial in your goal pace
-Progressive long runs to increase your endurance
-Stamina-boosting Boston marathon specialty workouts
-Predictor workouts to determine your best pace for race day
-Gradual pace advancement through the training plan to keep you -optimally challenged
-Workout swapping – flexibility to move runs around based on your life schedule
-Built-in injury prevention and strength training routines to perform in sync with your running workouts
-Form drills to improve your speed and efficiency
Prep:
-Be able to run 50-60 minutes on your regular runs and at least 90 minutes on your long runs.
Need more weeks? Try these plans:
-Base Training Plan: adds up to 8 weeks (Recommended)
-Hill Module: adds up to 6 weeks (opt.)
-Speed Module: adds up to 6 weeks (opt.)
-Boston Marathon Training Plan: 8-12 weeks (see above description)
