Presented By:John Hancock Logo

Participant Information: Boston Marathon Training Plan

Helping to prepare you for the Boston Marathon

Welcome to the Boston Marathon Training Plan. Developed by B.A.A. High Performance coach Terrence Mahon, these plans will help guide you to success in April.

There are four levels of training plans designed to help you whether you are running over five hours or going for a sub-three hour marathon. Level One is designed around running an average of four days per week. Level Two will have you run an average of five days per week. Level Three will be an average of six days per week, and Level Four will have you training six to seven days per week. Each level is a 22-week training program.

"The first six weeks are about building the base up, all the while providing some light workout routines," says Coach Mahon. "The next 16 weeks continue on in a progressive manner. There will be alternating weeks of longer runs that will build up to your max long run about three weeks out from the race. Each level is a little bit different from the others, but all four follow the same general theme."

The step by step increase in daily and weekly mileage is designed to challenge you while also minimizing the risk of training too hard. All four plans build a solid base of running fitness, and will help try to maximize your race potential. As with any training plan, what is outlined is merely a guide on how to build and structure your weekly running routine.

The B.A.A. Boston Marathon Training Plan material is intended to be of general informational use and is not intended to constitute any fitness and/or medical advice. You should always consult a qualified and licensed medical professional prior to beginning or modifying any exercise program. Please use personal judgment when participating in any training or exercise program. Information contained within the B.A.A. Boston Marathon Training Plan may not be reproduced or repurposed without approved written consent from the Boston Athletic Association. 

Best of luck to all runners!

   

 

PACE CHART

Use the pace guides below when determining your pace for the various workouts within the four levels of coaching:

Marathon Goal Time 2:45 3:00 3:15 3:30 3:45 4:00 4:15 4:30 4:45 5:00
                     
Easy Runs 7:30
to
7:00
8:10
to
7:35
8:50
to
8:15
9:30
to
8:50
10:10
to
9:30
10:50
to
10:10
11:35
to
10:50
12:00
to
11:20
12:50
to
12:00
13:30
to
12:50
                     
Aerobic Runs 7:00
to
6:40
7:35
to
7:15
8:10
to
7:50
8:50
to
8:30
9:30
to
9:05
10:05
to
9:45
10:45
to
10:20
11:20
to
10:55
12:00
to
11:30
12:40
to
12:10
                     
Marathon Pace Runs/ Intervals 6:25
to
6:15
7:00
to
6:50
7:35
to
7:25
8:10
to
7:55
8:45
to
8:30
9:20
to
9:05
9:55
to
9:35
10:30
to
10:10
11:05
to
10:45
11:40
to
11:20
                     
Half Marathon Pace Runs/ Intervals 6:10
to
5:50
6:45
to
6:30
7:15
to
7:00
7:50
to
7:30
8:25
to
8:05
9:00
to
8:35
9:30
to
9:05
10:00
to
9:40
10:40
to
10:10
11:10
to
10:40
                     
10K Pace Intervals 5:50
to
5:40
6:25
to
6:10
6:55
to
6:40
7:30
to
7:10
8:00
to
7:40
8:30
to
8:10
9:00
to
8:40
9:35
to
9:15
10:00
to
9:40
10:35
to
10:15
                     
5K Pace Intervals 5:35
to
5:25
6:05
to
5:55
6:30
to
6:20
7:00
to
6:50
7:30
to
7:20
8:00
to
7:50
8:30
to
8:20
9:00
to
8:50
9:30
to
9:20
10:00
to
9:50
                     
All Paces Are Per Mile Average              

B.A.A. Moment

Boston Marathon Training Plan

Photo Credit: