| The Level One Boston Marathon Training Plan begins on Monday, November 27, and culminates at the Boston Marathon on Monday, April 16, 2018. Level One is designed around running an average of four days per week. |
| |
|
| WEEK 1 |
3-WEEK PREP PHASE |
| MONDAY |
Off Day |
| TUESDAY |
5-6 mile Easy Run |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
6-7 mile Aerobic Run |
| FRIDAY |
Cross Training or Strength Training |
| SATURDAY |
5-6 mile Easy Run |
| SUNDAY |
6-7 mile Aerobic Run |
| |
|
| WEEK 2 |
3-WEEK PREP PHASE |
| MONDAY |
Off Day |
| TUESDAY |
7 mile Aerobic Run |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
4-5 mile Easy Run |
| FRIDAY |
Cross Training or Strength Training |
| SATURDAY |
4-5 mile Easy Run |
| SUNDAY |
9-10 mile Aerobic Long Run |
| |
|
| WEEK 3 |
3-WEEK PREP PHASE |
| MONDAY |
Off Day |
| TUESDAY |
2 mile Warm Up
6 x (200m uphill at 10k Pace, 30 seconds rest, 200m downhill at MP)
90 seconds rest between sets
2 mile Warm Down |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
4-5 mile Easy Run |
| FRIDAY |
Cross Training or Strength Training |
| SATURDAY |
4-5 mile Easy Run |
| SUNDAY |
9-10 mile Aerobic Long Run |
| |
|
| WEEK 4 |
6-WEEK HALF MARATHON PHASE |
| MONDAY |
Off Day |
| TUESDAY |
2 mile Warm Up
4 x 1k at 10k pace with 2 minutes rest
2 mile Warm Down |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
3-4 miles Easy |
| FRIDAY |
Cross Training or Strength Training |
| SATURDAY |
2 mile Warm Up
3 x 3 miles at MP with 2-3 minutes rest
1 mile Warm Down |
| SUNDAY |
3-4 miles Easy |
| |
|
| WEEK 5 |
6-WEEK HALF MARATHON PHASE |
| MONDAY |
Off Day |
| TUESDAY |
2 mile Warm Up,
6 x (300m uphill at 10k Pace, 30 seconds rest, 300m downhill at MP)
90 seconds rest between sets
2 mile Warm Down |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
3-5 miles Easy |
| FRIDAY |
Cross Training or Strength Training |
| SATURDAY |
1 mile easy
4 miles at HMP
1 mile easy |
| SUNDAY |
11-12 mile Aerobic Long Run |
| |
|
| WEEK 6 |
6-WEEK HALF MARATHON PHASE |
| MONDAY |
Off Day |
| TUESDAY |
2 mile Warm Up
5 x 1k at 10k pace with 2 minutes rest
2 mile Warm Down |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
Off Day |
| FRIDAY |
1-2 mile easy
3-4 miles at HMP
1 mile easy |
| SATURDAY |
Cross Training or Strength Training |
| SUNDAY |
Marathon Simulation (on rolling hill course):
5-6 miles easy
6-7 miles at MP
2 miles easy |
| |
|
| WEEK 7 |
6-WEEK HALF MARATHON PHASE |
| MONDAY |
Off Day |
| TUESDAY |
2 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 |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
4-6 mile Aerobic Run |
| FRIDAY |
Cross Training or Strength Training |
| SATURDAY |
2 mile Warm Up
3 x 3 miles at MP with 2-3 minutes rest
2 mile Warm Down |
| SUNDAY |
4-6 mile Easy Run |
| |
|
| WEEK 8 |
6-WEEK HALF MARATHON PHASE |
| MONDAY |
Off Day |
| TUESDAY |
2 mile Warm Up
4 x 1200 at 10k Pace with 2 minutes rest
2 mile Warm Down |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
4-6 mile Aerobic Run |
| FRIDAY |
1 mile easy
4 miles at HMP
1 mile easy |
| SATURDAY |
Cross Training or Strength Training |
| SUNDAY |
60 minutes easy
8 x (2 minutes at 10k Pace/ 2 minutes at MP)
20 minutes easy |
| |
|
| WEEK 9 |
6-WEEK HALF MARATHON PHASE |
| MONDAY |
Off Day |
| TUESDAY |
2 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 |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
1.5 miles easy
4 miles at HMP
1.5 miles easy |
| FRIDAY |
Cross Training or Strength Training |
| SATURDAY |
4-5 mile easy run |
| SUNDAY |
12-13 mile Aerobic Long Run |
| |
|
| WEEK 10 |
9-WEEK MARATHON SPECIFIC PHASE |
| MONDAY |
Off Day |
| TUESDAY |
2 mile Warm Up
5 x 1200 at 10k pace with 3 minutes jog
2 mile Warm Down |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
4-6 mile Aerobic Run |
| FRIDAY |
Cross Training or Strength Training |
| SATURDAY |
3 mile Warm Up
3 x (2 miles at MP/ 2 miles easy) |
| SUNDAY |
4-5 mile Easy Run |
| |
|
| WEEK 11 |
9-WEEK MARATHON SPECIFIC PHASE |
| MONDAY |
Off Day |
| TUESDAY |
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 |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
4-5 miles easy |
| FRIDAY |
1.5 miles easy
4 miles at HMP
1.5 miles easy |
| SATURDAY |
Cross Training or Strength Training |
| SUNDAY |
Marathon Simulation (on rolling hill course):
6-7 miles easy
6 miles at MP
2 miles easy |
| |
|
| WEEK 12 |
9-WEEK MARATHON SPECIFIC PHASE |
| MONDAY |
Off Day |
| TUESDAY |
2 mile Warm Up
4 x mile at 10k Pace with 3 minutes rest
1-2 mile Warm Down |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
4-5 mile Easy Run |
| FRIDAY |
1 mile Warm Up
3 miles at HMP
3 minutes jog
2 miles at HMP
1 mile Warm Down |
| SATURDAY |
Cross Training or Strength Training |
| SUNDAY |
60 minutes easy
6 x (3 minutes at HMP/ 2 minutes at MP)
10 minutes easy |
| |
|
| WEEK 13 |
9-WEEK MARATHON SPECIFIC PHASE |
| MONDAY |
Off Day |
| TUESDAY |
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 |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
5-7 mile Aerobic Run |
| FRIDAY |
Cross Training or Strength Training |
| SATURDAY |
2 mile Warm Up
10 miles at MP (start a little slower and finish faster)
2 mile Warm Down |
| SUNDAY |
5-6 mile Easy Run |
| |
|
| WEEK 14 |
9-WEEK MARATHON SPECIFIC PHASE |
| MONDAY |
Off Day |
| TUESDAY |
2 mile Warm Up
4 x 1 mile at 10k pace with 3 minutes rest
1-2 mile Warm Down |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
3-5 mile Aerobic Run |
| FRIDAY |
2 mile Warm Up
3 mile tempo at HMP
1 mile Warm Down |
| SATURDAY |
Cross Training or Strength Training |
| SUNDAY |
Marathon Simulation (on rolling hill course):
6-8 miles easy
6-8 miles at MP
1-2 miles easy |
| |
|
| WEEK 15 |
9-WEEK MARATHON SPECIFIC PHASE |
| MONDAY |
Off Day |
| TUESDAY |
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 |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
5-7 mile Aerobic Run |
| FRIDAY |
Cross Training or Strength Training |
| SATURDAY |
2 mile Warm Up
2 x 5 miles at MP with 5 minutes jog between reps
2 mile Warm Down |
| SUNDAY |
5-7 mile Easy Run |
| |
|
| WEEK 16 |
9-WEEK MARATHON SPECIFIC PHASE |
| MONDAY |
Off Day |
| TUESDAY |
2 mile Warm Up
2 x (1 mile at HM, 800m at 5k) all with 2 minutes rest
2 mile Warm Down |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
4-5 mile Easy Run |
| FRIDAY |
1 mile Warm Up
6 mile cut-down at MP (start a little slower & increase the pace every 2 miles)
1 mile Warm Down |
| SATURDAY |
Cross Training or Strength Training |
| SUNDAY |
11-13 mile Easy Long Run |
| |
|
| WEEK 17 |
9-WEEK MARATHON SPECIFIC PHASE |
| MONDAY |
Off Day |
| TUESDAY |
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 |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
5-7 mile Easy Run |
| FRIDAY |
2 mile Warm Up
4 mile tempo at HMP
1 mile Warm Down |
| SATURDAY |
Cross Training or Strength Training |
| SUNDAY |
Marathon Simulation (on rolling hill course):
7-8 miles easy
7-8 miles at MP
1-2 miles easy |
| |
|
| WEEK 18 |
9-WEEK MARATHON SPECIFIC PHASE |
| MONDAY |
Off Day |
| TUESDAY |
2 mile Warm Up
2 x (1 mile at HM, 800m at 5k) all with 2 minutes rest
2 mile Warm Down |
| WEDNESDAY |
Cross Training or Strength Training |
| THURSDAY |
Off Day |
| FRIDAY |
6-8 mile Aerobic Run |
| SATURDAY |
Cross Training or Strength Training |
| SUNDAY |
2 mile Warm Up
9-10 miles MP Tempo
2 mile Warm Down |
| |
|
| WEEK 19 |
2-WEEK TAPER PHASE |
| MONDAY |
Off Day |
| TUESDAY |
2 mile Warm Up
5 x 1k at 10k pace with 2 minutes rest
2 mile Warm Down |
| WEDNESDAY |
3-5 mile Easy Run |
| THURSDAY |
Off Day |
| FRIDAY |
2 mile Warm Up
2 x (2 miles at HM on/ 1 miles easy)
2 mile Warm Down |
| SATURDAY |
Off Day |
| SUNDAY |
5-7 mile Easy Run |
| |
|
| WEEK 20 |
2-WEEK TAPER PHASE |
| MONDAY |
Off Day |
| TUESDAY |
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 |
| WEDNESDAY |
2-4 mile Easy Run |
| THURSDAY |
Off Day |
| FRIDAY |
2 mile Warm Up
2 miles at MP
1 mile Warm Down |
| SATURDAY |
Off Day |
| SUNDAY |
2-3 mile Easy Run |
| |
|
| MONDAY |
RACE DAY |