BQ 3:00 Marathon Training Plan Level 4 Speedster


Quick Facts:

  • Length: 10-16 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 type of runner

Plan includes:

  • All goal pace workouts are already set for you at your BQ time so you can just hop right into training.
  • Coach’s notes that are specific to help you qualify for Boston which include fueling, shoes, course suggestions.
  • All the best tried and true McMillan BQ workouts geared towards combo runners
  • Builds fitness in a gradual, yet progressive way to help you stay injury-free
  • Goal pace predictor workouts to dial in your goal pace
  • Progressive long runs to increase your endurance
  • Stamina-boosting Boston-qualifying 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


  • 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!