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This training program is designed for folks who ran in
the 2007 Houston Marathon (or other January marathon) and want to prepare for
the 111th Boston Marathon on April 16th, 2007. In addition to post-marathon recovery, the training
includes the opportunity to run several races leading up to the marathon.
The course
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Notice that the course drops ~400 feet in the first fifteen and a half
miles. Yea, I know Boston is famous for the Newton Hills but they come AFTER
you've been running downhill for over half the race. If your quadriceps aren't prepared
that kind of pounding, you're in for a real treat on the hills...and the
subsequent downhill for the last 5 miles when the quad pounding starts again.
Training guidelines
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Any questions...send me an email at:
chiptyme@runayou.com
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General goals
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Improve downhill running
Why? Because the first 14 miles and last 5 miles of Boston are a net downhill.
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Improve uphill running
Why? Because miles 15-21 in Boston are uphill. The last hill in Newton is
Heartbreak Hill. Any hill that has it's own name has got to be respected!
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Maintain and/or improve endurance running
Why? Because a marathon is 26.2 miles!
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Strategy
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Recover from your winter marathon
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Do lots of downhill running
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Hill bounding for ankle and calf strength
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Speed-work for the spring racing season
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Tempo runs and marathon specific workouts
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Taper
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Training phases, mileage, and workouts
How do you build up your mileage? What workouts should you focus
on? How many workouts per week? What pace should you run in each work-bout? How
many weeks are in each phase of the program? What race or training is coming up
next week?
The answers to these questions can be found at these links.
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This page!!!
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Runbayou: Prepare for Boston
- completed on April 17th,
2006
This program was specifically designed for
folks who trained for, and raced, the 2006 Houston Marathon and then trained for
the 2006 Boston.
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2006 Chevron Houston Marathon
- completed on January 15th, 2006.
This was a 30 week Runbayou program.
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Each week, you'll do a primary workout, a secondary workout,
and usually a long run. ALL other running should be easy runs.
REPEAT: ALL other running days should be easy runs! Remember,
recovery is key to the most basic law of
training |
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Space your workouts such that you do not do back-to-back
speed sessions. In other words, schedule at least one easy day between speed
workouts and your long run |
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Your primary workout is the most important workout of the
week. If you can only do one workout in the week, do the primary workout. In
other words, skip the secondary workout if you only have time for one
workout. |
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Do not increase your weekly mileage by more than 10% of the
previous week's mileage. |
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In April you'll taper. This means your weekly mileage will
decrease. See calendar below. |
Schedule
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NOTE: The days of the workouts are only suggestions.
MONDAY
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TUESDAY
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WEDNESDAY
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THURSDAY
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FRIDAY
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SATURDAY
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SUNDAY
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8 weeks to Boston
2/19-2/25
Phase 2Easy running or rest
~85-90% of your planned peak weekly mileage |
10 workout
6x200 and 6x400 work-bouts at
repetition pace with full recoveries |
Easy running or rest Down-hill as
often as possible |
20 workout
3 sets of hill bounding, easy jogging, and wind sprints Click here for hill bounding
details
Skip if you're racing on the weekend |
Easy running or rest Down-hill as
often as possible |
Long Run (Sat or Sun)
~33% of total weekly mileage |
7 weeks to Boston
2/26 - 3/4
Phase 3Easy running or rest
~75% of the peak weekly mileage |
20 workout
6x800 @ interval pace w/3:00 active recoveries |
Easy running or rest Down-hill as
often as possible |
Easy running or rest Down-hill as
often as possible |
Easy running or rest Down-hill as
often as possible |
10 workout
3 mile tempo @ threshold pace, 1 hour easy, 3x1 mile @
threshold pace w/1 minute rests (Sat or Sun) |
6 weeks to Boston
3/5 - 3/11
Phase 3Easy running or rest
~92% of the peak weekly mileage |
10 workout
4x1200 @ interval pace w/5:00 active recoveries |
Easy running or rest Down-hill as
often as possible |
20 workout
4x1 mile @ threshold pace w/1:00 rests plus 3x1000
w/1:00 rests
Important: Skip if racing on weekend |
Easy running or rest Down-hill as
often as possible |
Long Run (Sat or Sun)
~33% of total weekly mileage |
5 weeks to Boston
3/12 - 3/18
Phase 3Easy running or rest
Total mileage this week is 100% of planned peak
mileage |
10 workout
6x1000-1200 @ interval pace w/~4:00 active recovery |
Easy running or rest Down-hill as
often as possible |
20 workout
6x1 miles @ threshold pace with 1:00 rests |
Easy running or rest Down-hill as
often as possible |
20 minute tempo, 1 hour easy, 20 minute tempo (Sat or Sun)
Tempo runs are at threshold pace. |
4 weeks to Boston
3/19 - 3/25
Phase 4Easy running or rest
Total mileage this week is 100% of planned peak
mileage |
10 workout
4x10-12 minutes @ threshold pace with 2 minute rests |
Easy running or rest Down-hill as
often as possible |
Easy running or rest Down-hill as
often as possible |
Easy running or rest Down-hill as
often as possible |
Marathon Pace Run workout (Sat or Sun) lesser of 15 miles or 2 hours |
April 2007
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MONDAY
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TUESDAY
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WEDNESDAY
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THURSDAY
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FRIDAY
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SATURDAY
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SUNDAY
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Mar 26
3 wks to Boston
Phase 4Easy running or rest
Total mileage this week is ~83% of planned peak
mileage
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Mar 27 Easy running or rest Down-hill as
often as possible |
Mar 28 Easy running or rest Down-hill as
often as possible |
Mar 29 20 minute tempo @ threshold pace, 5 minute rest,
2x10-12 minutes at threshold pace with 2 minute rest. |
Mar 30 Easy running or rest Down-hill as
often as possible |
Saturday Mar 31 - Sunday April 1 10 workout
3x2 miles at threshold with 2 minute rests and 10
miles or 1.5 hours easy (Sat or Sun) |
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2
2 wks to Boston
Taper
Week 1/2
Total mileage this week is ~52% of planned peak
mileage
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3
4x10-12 minutes @ threshold pace with 2 minute rests
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4
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5
4x10-12 minutes @ threshold pace with 2 minute rests
Important: If racing on weekend, do NOT do this workout
today |
6
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7
5K race if desired or Long Run (Sat or Sun)
~8-12 miles easy
OR
Easy |
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Long Run (Sat or Sun)
~8-12 miles easy
OR
Easy |
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1 wk to Boston
Taper
Week 2/2 Mileage this week to Sunday is ~33% of planned
peak mileage |
10
Easy
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11
Easy |
12
4x1000-1200 at threshold pace with full recoveries |
13
Easy |
14
Easy/Rest Carb-load |
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Easy 2-3 miles in the morning
Carb-load |
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16
Boston Marathon |
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Rest
Recover"
Easy |
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Rest
Recover"
Easy |
20
Rest
Recover"
Easy |
21
Rest
Recover"
Easy |
22
Rest
Recover"
Easy |
23
Rest
Recover"
Easy |
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