Boston Marathon Training Plan - Level One

 WEEK 13-WEEK PREP PHASE MONDAYOff Day TUESDAY5-6 mile Easy Run WEDNESDAYCross Training or Strength Training THURSDAY6-7 mile Aerobic Run FRIDAYCross Training or Strength Training SATURDAY5-6 mile Easy Run SUNDAY6-7 mile Aerobic Run    WEEK 23-WEEK PREP PHASE MONDAYOff Day TUESDAY7 mile Aerobic Run WEDNESDAYCross Training or Strength Training THURSDAY4-5 mile Easy Run FRIDAYCross Training or Strength Training SATURDAY4-5 mile Easy Run SUNDAY9-10 mile Aerobic Run    WEEK 33-WEEK PREP PHASE MONDAYOff Day TUESDAY2-3 mile Warm Up
6 x (200m uphill at 10k Pace, 30 seconds rest, 200m downhill at MP)
90 seconds rest between sets
2-3 mile Warm Down WEDNESDAYCross Training or Strength Training THURSDAY4-5 mile Easy Run FRIDAYCross Training or Strength Training SATURDAY4-5 mile Easy Run SUNDAY9-10 mile Aerobic Run    WEEK 46-WEEK BUILDING PHASE MONDAYOff Day TUESDAY6-8 miles, consisting of:
2-3 mile Warm Up
4 x 1k at 10k pace with 2 minutes rest
2-3 mile Warm Down WEDNESDAYCross Training or Strength Training THURSDAY3-4 miles Easy FRIDAYCross Training or Strength Training SATURDAY10-11 miles consisting of 3 mile Warm Up
2 x 3 miles at MP with 2-3 minutes rest
1-2 mile Warm Down SUNDAY3-4 miles Easy Run    WEEK 56-WEEK BUILDING PHASE MONDAYOff Day TUESDAY7-8 miles, consisting of:
2-3 mile Warm Up,
6 x (300m uphill at 10k Pace, 30 seconds rest, 300m downhill at MP)
90 seconds rest between sets
2-3 mile Warm Down WEDNESDAYCross Training or Strength Training THURSDAY3-5 miles Easy FRIDAYCross Training or Strength Training SATURDAY7 miles, consisting of:
2 miles easy
4 miles at HMP
1 mile easy SUNDAY11-12 mile Aerobic Run    WEEK 66-WEEK BUILDING PHASE MONDAYOff Day TUESDAY7-8 miles, consisting of:
2-3 mile Warm Up
5 x 1k at 10k pace with 2 minutes rest
1-2 mile Warm Down WEDNESDAYCross Training or Strength Training THURSDAYOff Day FRIDAY7 miles, consisting of:
2 miles easy
3-4 miles at HMP
1-2 miles easy SATURDAYCross Training or Strength Training SUNDAY12-14 mile Marathon Simulation (on rolling hill course), consisting of:
5-6 miles easy
6-7 miles at MP
2 miles easy    WEEK 76-WEEK BUILDING PHASE MONDAYOff Day TUESDAY7-8 miles, consisting of:
2-3 mile Warm Up
6 x (300m uphill at 10k Pace, 45 seconds rest, 300m downhill at MP)
90 seconds rest between sets
2 mile Warm Down WEDNESDAYCross Training or Strength Training THURSDAY4-6 mile Aerobic Run FRIDAYCross Training or Strength Training SATURDAY13 miles, consisting of:
2-3 mile Warm Up
4 x 2 miles at MP with 2-3 minutes rest
2 mile Warm Down SUNDAY4-6 mile Easy Run    WEEK 86-WEEK BUILDING PHASE MONDAYOff Day TUESDAY7-8 miles, consisting of:
2-3 mile Warm Up
4 x 1200 at 10k Pace with 2 minutes rest
2 mile Warm Down WEDNESDAYCross Training or Strength Training THURSDAY4-6 mile Aerobic Run FRIDAY7 miles, consisting of:
2 mile easy
4 miles at HMP
1 mile easy SATURDAYCross Training or Strength Training SUNDAY13-14 miles, consisting of:
6-8 miles easy
8 x (2 minutes at 10k Pace and 2 minutes at MP)
2 miles easy     WEEK 96-WEEK BUILDING PHASE MONDAYOff Day TUESDAY6-7 miles, consisting of:
2-3 mile Warm Up
6 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down WEDNESDAYCross Training or Strength Training THURSDAY7 miles, consisting of:
2 miles easy
4 miles at HMP
1 mile easy FRIDAYCross Training or Strength Training SATURDAY4-5 mile easy run SUNDAY12-13 mile Aerobic Run    WEEK 109-WEEK MARATHON SPECIFIC PHASE MONDAYOff Day TUESDAY8-9 miles, consisting of:
2-3 mile Warm Up
5 x 1200 at 10k pace with 3 minutes jog
2 mile Warm Down WEDNESDAYCross Training or Strength Training THURSDAY4-6 mile Aerobic Run FRIDAYCross Training or Strength Training SATURDAY14-15 miles, consisting of:
3 mile Warm Up
3 x 3 miles at MP with 3 mins recovery
1-2 mile Warm Down SUNDAY4-5 mile Easy Run    WEEK 119-WEEK MARATHON SPECIFIC PHASE MONDAYOff Day TUESDAY8-9 miles, consisting of:
2 mile Warm Up
8 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down WEDNESDAYCross Training or Strength Training THURSDAY4-5 miles easy FRIDAY7 miles, consisting of:
2 miles easy
4 miles at HMP
1 miles easy SATURDAYCross Training or Strength Training SUNDAY14-15 mile Marathon Simulation (on rolling hill course), consisting of:
6-7 miles easy
6 miles at MP
2 miles easy    WEEK 129-WEEK MARATHON SPECIFIC PHASE MONDAYOff Day TUESDAY7-8 miles, consisting of:
2 mile Warm Up
4 x mile at 10k Pace with 3 minutes rest
1-2 mile Warm Down WEDNESDAYCross Training or Strength Training THURSDAY4-5 mile Easy Run FRIDAY7-8 miles, consisting of:
1-2 mile Warm Up
3 miles at HMP with 3 minutes recovery jog in between
2 miles at HMP
1 mile Warm Down SATURDAYCross Training or Strength Training SUNDAY14-15 mile Aerobic Run    WEEK 139-WEEK MARATHON SPECIFIC PHASE MONDAYOff Day TUESDAY8-9 miles, consisting of:
2-3 mile Warm Up
8 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down WEDNESDAYCross Training or Strength Training THURSDAY5-7 mile Aerobic Run FRIDAYCross Training or Strength Training SATURDAY14 miles, consisting of:
2 mile Warm Up
10 miles at MP (start a little slower and finish faster)
2 mile Warm Down SUNDAY5-6 mile Easy Run    WEEK 149-WEEK MARATHON SPECIFIC PHASE MONDAYOff Day TUESDAY7-8 miles, consisting of:
2 mile Warm Up
4 x 1 mile at 10k pace with 3 minutes rest
1-2 mile Warm Down WEDNESDAYCross Training or Strength Training THURSDAY3-5 mile Aerobic Run FRIDAY7 miles, consisting of:
2 mile Warm Up
3 mile tempo at HMP
1 mile Warm Down SATURDAYCross Training or Strength Training SUNDAY14-17 mile Marathon Simulation (on rolling hill course), consisting of:
6-8 miles easy
6-8 miles at MP
1-2 miles easy    WEEK 159-WEEK MARATHON SPECIFIC PHASE MONDAYOff Day TUESDAY8-9 miles, consisting of:
2 mile Warm Up
2 x (800m uphill at HMP, 60 seconds rest, 800m downhill at MP)
2 minutes rest between sets
4 x (400m uphill at 10k Pace, 45 seconds rest, 400m downhill at MP)
90 seconds rest between sets
2 mile Warm Down WEDNESDAYCross Training or Strength Training THURSDAY5-7 mile Aerobic Run FRIDAYCross Training or Strength Training SATURDAY14 miles, consisting of:
2 mile Warm Up
2 x 5 miles at MP with 5 minutes jog between reps
2 mile Warm Down SUNDAY5-7 mile Easy Run    WEEK 169-WEEK MARATHON SPECIFIC PHASE MONDAYOff Day TUESDAY7 miles, consisting of:
2 mile Warm Up
2 x (1 mile at HM, 800m at 5k) all with 2 minutes rest
2 mile Warm Down WEDNESDAYCross Training or Strength Training THURSDAY4-5 mile Easy Run FRIDAY8 miles, consisting of:
2 mile Warm Up
5 mile cut-down at MP (start a little slower & increase the pace every 2 miles)
1 mile Warm Down SATURDAYCross Training or Strength Training SUNDAY12-14 mile Easy Run    WEEK 179-WEEK MARATHON SPECIFIC PHASE MONDAYOff Day TUESDAY8 miles, consisting of:
2 mile Warm Up
4 x (800m uphill at HMP, 60 seconds rest, 800m downhill at MP)
2 minutes rest between sets
2 mile Warm Down WEDNESDAYCross Training or Strength Training THURSDAY5-7 mile Easy Run FRIDAY7 miles, consisting of:
2 mile Warm Up
4 mile tempo at HMP
1 mile Warm Down SATURDAYCross Training or Strength Training SUNDAY15-18 mile Marathon Simulation (on rolling hill course), consisting of:
7-8 miles easy
7-8 miles at MP
1-2 miles easy    WEEK 189-WEEK MARATHON SPECIFIC PHASE MONDAYOff Day TUESDAY7 miles, consisting of:
2 mile Warm Up
2 x (1 mile at HM, 800m at 5k) all with 2 minutes rest
2 mile Warm Down WEDNESDAYCross Training or Strength Training THURSDAYOff Day FRIDAY6-8 mile Aerobic Run SATURDAYCross Training or Strength Training SUNDAY13-14 miles, consisting of:
3 mile Warm Up
6-8 miles MP Tempo
3 mile Warm Down    WEEK 192-WEEK TAPER PHASE MONDAYOff Day TUESDAY7-8 miles, consisting of:
2 mile Warm Up
5 x 1k at 10k pace with 2 minutes rest
2 mile Warm Down WEDNESDAY3-5 mile Easy Run THURSDAYOff Day FRIDAY8 miles, consisting of:
2 mile Warm Up
2 x (2 miles at HM on/ 1 miles easy)
2 mile Warm Down SATURDAYOff Day SUNDAY5-7 mile Easy Run    WEEK 202-WEEK TAPER PHASE MONDAYOff Day TUESDAY6 miles, consisting of:
2 mile Warm Up
2 x 800 at HMP with 90 seconds rest
2 x 800 at 10k Pace with 2 minutes rest
2 mile Warm Down WEDNESDAY2-4 mile Easy Run THURSDAYOff Day FRIDAY5 miles, consisting of:
2 mile Warm Up
2 miles at MP
1 mile Warm Down SATURDAYOff Day SUNDAY2-3 mile Easy Run    MONDAYRACE DAY