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2006
Boston Marathon weekly workouts
2006 Boston Marathon Training Program
These are the weekly
workouts while training for the 2006 Boston Marathon. Details for each
week leading up to the marathon can be seen by clicking on the related link.
Current week is
highlighted in yellow
| Weeks until the 2006 Boston Marathon |
Training week: Monday - Sunday |
|
|
 | April 10th to April 17th, 2006 |
| April 3rd to April 9th, 2006 |
| March 27th to April 2nd, 2006 |
| March 20th to March 26th, 2005 |
| March 13th to March 19th, 2005 |
| March 6th to March 12th, 2005 |
| February 27th to March 5th, 2005 |
| February 20th to February 26th, 2005 |
| February 13th to February 19th, 2005 |
| February 6th to February 12th, 2005 |
| January 30th to February 5th, 2005 |
| January 23rd to January 29th, 2005 |
| January 16th to January 22nd, 2005 |
|
8 days to the
Boston Marathon
Monday April 10th, 2006 to Monday
April17th, 2006
Taper Final week.
Latest news
4/06
Workout objectives this week
| Decrease your weekly mileage. By Sunday, you will have
run no more than ~30% of your peak weekly mileage. |
| Thursday workout: 4x1000-1200 @ threshold pace with FULL
recoveries.
Click
here for details of threshold paces. |
| Monday workout: 1 very fast marathon |
| Easy runs or rest all week.
IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week.
Strides are done after you've completely warmed up and run as follows: In the
course of about 20-30 seconds, slowly increase your pace, hold for a few
seconds, and then gradually reduce your speed to your easy pace. Focus on
form. If you're flailing, you're going too fast. Click
here for stride details. |
Workout specifics
This is our final week. We'll do one
threshold
workout and a few easy runs during the week.
10 Workout - Threshold pace workout
| Warm-up for 2-3 miles. |
| 4x1000-1200 @ threshold pace with full
recoveries (i.e., you don't run the next work-bout until you feel you are
ready) |
| Cool-down for 2-3 miles. |
| Total mileage = 7-8 |
2 weeks
to the marathon
Monday April 3rd, 2006 to Sunday April 9th, 2006
Taper - Week 1 of
2.
Latest news
Workout objectives this week
| Decrease your weekly mileage. At the end of this week, you
will have run ~50-55% of your peak weekly mileage. |
| Thursday workout: 4x10-12 minutes @ threshold pace with 2 minute rests.
Click
here for details of threshold paces. |
| Saturday or Sunday workout: 10-14 miles easy |
| Easy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week.
Strides are done after you've completely warmed up and run as follows: In the
course of about 20-30 seconds, slowly increase your pace, hold for a few
seconds, and then gradually reduce your speed to your easy pace. Focus on
form. If you're flailing, you're going too fast. Click
here for stride details. |
Workout specifics
This is our 1st week of a two week Taper - Final preparation - sharpening workouts. We'll do one
threshold
workout and one long slow distance run. All other runs during the week should be easy/rest/recovery runs.
10 Workout - Threshold pace workout
| Warm-up for 2-3 miles. |
| 4x10-12 minutes @ threshold pace with 2
minute rests |
| Cool-down for 2-3 miles. |
| Total mileage = 10-13 |
3 weeks to the
marathon
Monday March 27th, 2006 to Sunday April
2nd, 2006
Phase 5 -
2nd week of 2 weeks
Latest news
4/31/06
| The Age Grade Calculator is now posted for your pleasure. Thank you John
Soul! |
| 17 days to Boston but who is counting? |
3/26/06
| 22 Days to Boston!!!! |
| Congratulations to all who raced the Law Week 8K race |
Workout objectives this week
| Decrease your weekly mileage. At the end of this week, you will have run ~82% of your
peak weekly mileage. |
| Thursday workout: 20 minute tempo @ threshold pace, 5 minute rest,
2x10-12 minutes at threshold pace with 2 minute rest. Click
here for details of threshold paces. |
| Saturday or Sunday workout: 3x2 miles at threshold pace with 2 minute
rests and 10 miles or 1.5 hours easy. Click
here for details of threshold paces. |
| Easy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week.
Strides are done after you've completely warmed up and run as follows: In the
course of about 20-30 seconds, slowly increase your pace, hold for a few
seconds, and then gradually reduce your speed to your easy pace. Focus on
form. If you're flailing, you're going too fast. Click
here for stride details. |
| Try to run gradual down-hills as often as possible - This will prepare you
for the down-hills in Boston. |
Workout specifics
This is our 2nd and final week of Phase 5 - Final marathon workouts. We'll do one
pure threshold
workout and one threshold and long run combination. All other runs during the week should be easy/rest/recovery runs.
10 Workout - Threshold pace workout
| Warm-up for 2-3 miles. |
| 20 minute tempo @ threshold pace |
| 5 minute rest |
| 2x10-12 minutes at
threshold pace with 2 minute rest @ threshold pace
with 2 minute rests |
| Cool-down for 2-3 miles. |
| Total mileage = 10-13 |
20 Workout - Threshold & long run with pace workout
| Warm-up for ~2 miles. |
| 3x2 miles at threshold pace with 2 minute
rests |
| 10 miles or 1.5 hours easy |
| Total mileage 17-20 miles |
4 weeks
to the marathon
Monday March 20th, 2006 to Sunday
March 26th, 2006
Phase 5 -
1st week of 2 weeks
Latest news
3/23/06
| 25 days to Boston!!!!! |
| The Law Week 8K is this
Saturday. |
| See below for weekend workout options. |
3/19/06
| 4 weeks to the marathon! That's 28 days!!!!! |
| This is the last hard week of training before we start
tapering. |
Workout objectives this week
| This is a maximum mile week. Maintain or increase weekly mileage to 100% of
your planned peak weekly mileage (but no more than ~8% from last week. |
| One threshold workout consisting of: 4x10-12 minutes @ threshold pace with 2 minute rests. Click
here for details of threshold paces. |
| Weekend workout will be either the Law Week 8K on Saturday and a
long run on Sunday
OR a marathon pace run at lesser of 15 miles or 2
hours. |
| Easy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week.
Strides are done after you've completely warmed up and run as follows: In the
course of about 20-30 seconds, slowly increase your pace, hold for a few
seconds, and then gradually reduce your speed to your easy pace. Focus on
form. If you're flailing, you're going too fast. Click
here for stride details. |
| Try to run gradual down-hills as often as possible - This will prepare you
for the down-hills in Boston. |
Workout specifics
This is our 1st week of Phase 5 - Final marathon workouts. We'll do one
threshold
workout and one marathon pace run on the weekend (or race and long run). All other runs during the week should be easy/rest/recovery runs.
10 Workout - Threshold pace run
| Warm-up for 2-3 miles. |
| 4x10-12 minutes @ threshold pace with 2
minute rests |
| Cool-down for 2-3 miles. |
| Total mileage = 10-13 |
20 Workout - 8K race and long run
| 8K race on Saturday |
| Long run on Sunday for ~33% of total weekly mileage (20 miles if weekly
mileage will be 60 miles) |
OR
Marathon pace workout
| Warm-up for ~2 miles. |
| Marathon pace for 15 miles or 2 hours (whichever is shorter) |
| Cool-down for 2-3 miles |
| Total mileage 17-20 miles |
5 weeks
to the marathon
Monday March 13th, 2006 to Sunday March
19th, 2006
Phase 4 -
3rd week of 3 weeks
Latest news
3/11/06
| Congratulations to all who ran a warm and humid Bayou City Classic 10K |
| 5 weeks and 2 days to Boston! Put another way, it's only 2 more weeks
of training before the taper starts...are you ready! |
| This week is tough - high mileage and hard workouts. Please, run easy on
your non speed-work days. |
Workout objectives this week
| Increase weekly mileage from last week. At the end of this week,
you should be at ~100% of the peak weekly mileage you'll run during the program
(i.e., if your peak weekly mileage is 60 miles, then run 60 miles this week. |
| One interval workout consisting of 6x1000-1200 @
interval pace w/~4:00
active recovery (this is a VO2Max workout). |
| Second workout will be 6x1 miles @ threshold pace w/1:00
rests. |
| Weekend workout will be a 20 minute tempo, 1 hour easy, 20 minute tempo. |
| Easy runs to make up the rest of your weekly mileage plus 1 LSD.
IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week.
Strides are done after you've completely warmed up and run as follows: In the
course of about 20-30 seconds, slowly increase your pace, hold for a few
seconds, and then gradually reduce your speed to your easy pace. Focus on
form. If you're flailing, you're going too fast. Click
here for stride details. |
| Try to run gradual down-hills as often as possible - This will prepare you
for the down-hills in Boston. |
Workout specifics
This is our 4th week of Phase 4 - Interval workouts. We'll do one interval
workout and one threshold run. All other runs during the week should be easy/rest/recovery runs.
10 Workout - Intervals
| Warm-up for 2-3 miles. |
| 6x1000-1200 @ interval pace w/4:00
active recoveries |
| Cool-down for 2-3 miles. |
| Total mileage = 8-10 |
20 Workout - Lactate threshold
| Warm-up for 2-3 miles. |
| 6x1 miles @ threshold pace with 1:00 rests |
| Cool-down for 2-3 miles. |
| Total mileage = 10-12 |
Weekend long run and threshold workout
| Warm-up for 2-3 miles. |
| 20 minute tempo |
| 1 hour easy |
| 20 minute tempo |
| Cool-down for 2-3 miles. |
| Total mileage = 17-20 |
6 weeks
to the marathon
Monday March 6th, 2006 to Sunday
March 12th, 2006
Phase 4 -
2nd week of 3 weeks
Latest News
3/5/06
| 36 days to Boston! |
| This week is the Bayou City Classic 10K;
if you're racing, skip the secondary workout on Thursday. |
Workout objectives this week
| Increase weekly mileage. At the end of this week,
you should be at ~92% of the peak weekly mileage you'll run during the program
(i.e., if your peak weekly mileage is 60 miles, then run ~55 miles this week. |
| The Bayou City Classic 10K
is on Saturday March 11, 2006. |
| One interval workout consisting of 4x1200 @ interval pace w/5:00 active
recoveries (this is a VO2Max workout). |
| The secondary workout will be 4x1
mile @ threshold pace w/1:00 rests plus 3x1000 w/1:00 rests (also at threshold
pace).
Important: If you are racing this weekend, skip the secondary workout. |
| Easy runs to make up the rest of your weekly mileage. Remember: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week.
Strides are done after you've completely warmed up and run as follows: In the
course of about 20-30 seconds, slowly increase your pace, hold for a few
seconds, and then gradually reduce your speed to your easy pace. Focus on
form. If you're flailing, you're going too fast. Click
here for stride details. |
| Try to run gradual down-hills as often as possible - This will prepare you
for the down-hills in Boston. |
Workout specifics
This is our 2nd week of Phase 4 - Interval workouts. We'll do one interval
workout and one threshold workout. All other runs during the week should be easy/rest/recovery runs.
10 Workout - Intervals
| Warm-up for 2-3 miles. |
| 4x1200 @ interval pace w/~5:00
active recoveries |
| Cool-down for 2-3 miles. |
| Total mileage = 8-10 |
20 Workout - Lactate threshold
| Warm-up for 2-3 miles. |
| 4x1 mile repeats w/1:00 rests plus 3x1000 repeats w/1:00 rests; at threshold pace |
| Cool-down for 2-3 miles. |
| Total mileage = 10-12 |
7 weeks
to the marathon
Monday February 27th, 2006 to Sunday
March 5th, 2006
Latest news
2/26/06
| We added the Why Runbayou? link. It's
shameless promotion, testimonials, and includes the pretty picture of a few of
us just before the Houston Marathon. |
| We'll be doing the secondary workout on Saturday morning at 6:00am at the
Memorial Park Tennis Center. |
2/26/06
| Depending on how you count, we have seven weeks or 49 days until Boston! |
| Congratulations to all who raced the Conoco Rodeo 10K
on Saturday |
| We start Phase 4 this week. That means intervals are
the primary workout. These are VO2Max workouts...tough
stuff but necessary. See below for details. |
Phase 4 -
1st week of 3 weeks
Workout objectives this week
| Decrease weekly mileage from last week. At the end of this week,
you should be at ~75% of the peak weekly mileage you'll run during the program
(i.e., if your peak weekly mileage is 60 miles, then run ~45 miles this week. |
| One interval workout consisting of 6x800 @ interval pace w/3:00 active
recoveries (this is a VO2Max workout) |
| 2nd workout is a lactate threshold run within your long run. |
| Easy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover! |
| Include a few strides (4-6) during some of your easy runs this week.
Strides are done after you've completely warmed up and run as follows: In the
course of about 20-30 seconds, slowly increase your pace, hold for a few
seconds, and then gradually reduce your speed to your easy pace. Focus on
form. If you're flailing, you're going too fast. Click
here for stride details. |
| Try to run gradual down-hills as often as possible - This will prepare you
for the down-hills in Boston. |
Workout specifics
This is our 1st week of Phase 4 - Interval workouts. We'll do one interval
workout and one tempo run. All other runs during the week should be easy/rest/recovery runs.
10 Workout - Intervals
| Warm-up for 2-3 miles. |
| 6x800 @ interval pace w/~3:00
active recoveries |
| Cool-down for 2-3 miles. |
| Total mileage = 8-10 |
20 Workout - Lactate threshold workout on weekend
8 weeks to
the marathon
Monday February 20th, 2006 to Sunday February 26th, 2006
Latest news
2/21/06
| Congratulations to all who raced the Austin Marathon and
Half-Marathon...it was cold! |
| If you're racing the Conoco Rodeo 10K this Saturday, skip the
hill-bounding on Thursday. |
2/17/06
| The Conoco Rodeo
Run (10K) is Saturday February 25, 2006. We don't get too many 10Ks in Houston so take
advantage of it if you can. |
| Our last week of Phase 2/3 stuff starts next Tuesday. |
Please read
Phase 2 - Hill bounding stuff
and Phase 3 - Repetition stuff
| This is the fourth and final week of Phase 2 & 3 combo- Hill training and
repetition |
| Increase your mileage to ~85-90% of your planned peak weekly mileage |
| The next speed workout is Tuesday February 21st, 2006 at 4:45am. The
session will start at the Memorial Park tennis center. |
| Not to worry if you can't make it; you'll just need to do it on your
own...a la runbayou. |
| We'll be doing a hill-bounding workout on Thursday and will start at
the same time &
same place. |
Workout objectives this week
| Increase your weekly mileage by ~5% from last week. |
| One (1) hill bounding session to focus on technique and strength |
| One (1) repetition workout to focus on technique and turnover (~180
steps/minute) |
| Easy runs to make up the rest of your weekly mileage |
| Try to run gradual down-hills as often as possible - This will prepare you
for the down-hills in Boston. |
Workouts
10 Workout - Repetition speed-work
| Warm-up for 2-3 miles. |
| 18-20x200 work-bouts with full recoveries (run at
repetition pace). |
| Cool-down for 2-3 miles. |
20 Workout - Hill bounding
| Warm-up for 2-3 miles |
| Three sets of hill bounding, easy jogging, and wind sprints (3-4 miles)
Click here for hill bounding
details |
| Cool-down for 2-3 miles |
Objectives
| Build strength in your ankles and quads - increase stride length |
| Develop proper turnover - increase running efficiency |
| Develop proper technique - reduce overall fatigue |
9 weeks to the marathon
Monday February 13th 2006 to Sunday February 19th, 2006
Latest news
2/14/06
| Happy Valentines Day! |
| Good luck to everyone racing in Austin next weekend |
| If you're not racing next weekend, don't forget our hill bounding workout
on Thursday! |
| Are you running lots of easy miles DOWNHILL? |
2/12/06
| 9 weeks to the Boston Marathon! |
| Our 10 workout this week will be at the track on Tuesday; we'll
be doing repetitions; see below |
| Hill bounding will be on Thursday |
Please read
Phase 2 - Hill bounding stuff
and Phase 3 - Repetition stuff
| This is the third week of Phase 2 & 3 combo- Hill training and repetition |
| Increase your mileage to 80-85% of your planned peak weekly mileage |
| The combination of Phase 2 & 3 lasts 4 weeks; be patient; focus on form and strength building |
| The next speed workout is Tuesday February 14th, 2006 at 4:45am. The
session will start at the Memorial Park tennis center. |
| Not to worry if you can't make it; you'll just need to do it on your
own...a la runbayou. |
| We'll be doing a hill-bounding workout on Thursday and will start at the same time
&
same place. |
Workout objectives this week
| Increase your weekly mileage by ~5% from last week. |
| One (1) repetition workout to focus on technique and turnover (~180
steps/minute) |
| One (1) hill bounding session to focus on technique and strength |
| Easy runs to make up the rest of your weekly mileage |
| Try to run gradual down-hills as often as possible - This will prepare you
for the down-hills in Boston. |
Workouts
10 Workout - Repetition speed-work
| Warm-up for 2-3 miles. |
| 6x200 and 6x400 work-bouts with full recoveries (run at
repetition pace). |
| Cool-down for 2-3 miles. |
20 Workout - Hill bounding
| Warm-up for 2-3 miles |
| Three sets of hill bounding, easy jogging, and wind sprints (3-4 miles)
Click here for hill bounding
details |
| Cool-down for 2-3 miles |
Objectives
| Build strength in your ankles and quads - increase stride length |
| Develop proper turnover - increase running efficiency |
| Develop proper technique - reduce overall fatigue |
10 weeks to the marathon
Monday February 6th 2006 to Sunday February 12th, 2006
Latest news
2/6/06
Please read
Phase 2 - Hill bounding stuff
and Phase 3 - Repetition stuff
| This is the second week of Phase 2 & 3 combo- Hill training and repetition |
| The combination of Phase 2 & 3 lasts 4 weeks; be patient; focus on form and strength building |
| The next hill bounding workout is Tuesday February 7th, 2006 at 4:45am. The
session will start at the Memorial Park tennis center. |
| Not to worry if you can't make it; you'll just need to do it on your
own...a la runbayou. |
| We'll be doing a repetition workout on Thursday and will start at the same time
&
same place. |
| IMPORTANT: If you are racing this weekend, Skip the 20
workout. |
Workout objectives this week
| Decrease your weekly mileage by ~5% from last week. |
| One (1) hill bounding session to focus on technique and strength |
| One (1) repetition workout to focus on technique and turnover (~180
steps/minute) |
| Easy runs to make up the rest of your weekly mileage |
| Try to run gradual down-hills as often as possible - This will prepare you
for the down-hills in Boston. |
Workouts
10 Workout - Hill bounding
| Warm-up for 2-3 miles |
| Three sets of hill bounding, easy jogging, and wind sprints (3-4 miles)
Click here for hill bounding
details |
| Cool-down for 2-3 miles |
| Read Phase 2
for more details. |
20 Workout - Repetition speed-work
| Warm-up for 2-3 miles. |
| 4x200, 5x400, 4x200 work-bouts with full recoveries(run at
repetition pace). |
| Cool-down for 2-3 miles. |
Objectives
| Build strength in your ankles and quads - increase stride length |
| Develop proper turnover - increase running efficiency |
| Develop proper technique - reduce overall fatigue |
11 weeks
to the marathon
Monday January 30th 2006 to Sunday February 5th, 2006
Latest news
1/30/06
| The Buffalo Wallow cross
country race (~6K) is Saturday February 4th. |
| If you race on Saturday, skip the 20 workout (repetition
workout) |
Please read
Phase 2 - Hill bounding stuff
and Phase 3 - Repetition stuff
| This is the first week of Phase 2 & 3 combo- Hill training and repetition |
| The combination of Phase 2 & 3 lasts 4 weeks; be patient; focus on form and strength building |
| The first hill bounding workout is Tuesday January 31st, 2006 at 4:45am. The first hill bounding session will
start at the
Memorial Park tennis center. Yep, it's early in the morning...be there! |
| Not to worry if you can't make it; you'll just need to do it on your
own...a la runbayou. |
| We'll be doing a repetition workout on Thursday and will start at the same time
&
same place. |
| IMPORTANT: If you are racing this weekend, Skip the 20
workout. |
Workout objectives this week
| Increase your weekly mileage by ~5% from last week.
Remember: This is the first week of hill bounding and speedwork...it's gonna be
stressful! We'll do the first workout easy |
| One (1) hill bounding session to focus on technique and strength |
| One (1) repetition workout to focus on technique and turnover (~180
steps/minute) |
| Easy runs to make up the rest of your weekly mileage |
| Try to run gradual down-hills as often as possible - This will prepare you
for the down-hills in Boston. |
Workouts
10 Workout - Hill bounding
| Warm-up for 2-3 miles |
| Three sets of hill bounding, easy jogging, and wind sprints (3-4 miles)
Click here for hill bounding
details |
| Cool-down for 2-3 miles |
| Read Phase 2
for more details. |
20 Workout - Repetition speed-work
| Warm-up for 2-3 miles. |
| 3x200, 5x400, 3x200 work-bouts with full recoveries (run at
repetition pace). |
| Cool-down for 2-3 miles. |
Objectives
| Build strength in your ankles and quads - increase stride length |
| Develop proper turnover - increase running efficiency |
| Develop proper technique - reduce overall fatigue |
12
weeks to the marathon
Monday January 23rd, 2006 to Sunday January 29th, 2006
Latest news
1/26/06
| There is now a Runbayou BLOG for your commenting pleasure. It's brand new.
I know very little about how BLOGs work, but what the heck. Feel free to click
and comment. |
| Just click the Runbayou BLOG
button on the left. |
1/23/06
| This is week two of our recovery from the Houston Marathon. |
| Please, take it easy this week. |
| We will begin hill bounding and speed-work next week. For details, check
out the Runbayou: Prepare for Boston
page. |
Workout objectives this week
| Increase your weekly mileage by a bit from last week. Be
conservative. If in doubt, rest. |
| Rest and recover. |
Workout specifics
This is our 2nd week of recovery from Houston. Please take it easy
13
weeks to the marathon
Monday January 16th, 2006 to Sunday
January 22nd, 2006
Latest news
1/16/06
Workout objectives this week
| Recover from the Houston Marathon |
Workout specifics
Rest and/or very light running or stationary biking
|
