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Participant Information: Level One

Boston Marathon Training Plan - Level One

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

Hill Interval Sessions to be done on a 3-5% incline
MP = Marathon Pace
HMP = Half Marathon Pace

B.A.A. Moment

Level One

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