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Participant Information: Level Four

Boston Marathon Training Level Four: Average Six Days/Week

Week 1 (32-42 miles)
Mon Off Day
Tue 2 mile warm up
8 x 1/4 mile at 10K pace, 90 sec jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
4 x 1 mile at half marathon pace, 60-90 sec jog in between
2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 8-10 miles Aerobic
   
Week 2 (35-43 miles)
Mon Off Day
Tue 2 mile warm up
4 x 1/4 mile at 10K pace, 60 sec jog in between
 4 x 1/4 mile at 5K pace, 90 sec jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
4 x 1mile at half marathon pace, 60-90 sec jog in between
2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 9-11 miles Aerobic
   
Week 3 (36-44 miles)
Mon Off Day
Tue 2 mile warm up
8 x 1/4 mile at 5K pace, 90 sec jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
2 x 2 miles at half marathon pace, 3 min jog in between
2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 10-12 miles Aerobic
   
Week 4 (38-45 miles)
Mon Off Day
Tue 2 mile warm up
2 x 1/2 mile at 10K pace, 2 min jog in between
4 x 1/4 mile at 5K pace, 90 sec jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
4 x 1 mile at half marathon pace, 60-90 sec jog in between
2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 12-13 miles Aerobic
   
Week 5 (37-45 miles)
Mon Off Day
Tue 2 mile warm up
3 x 1/2 mile at 10K pace, 2 min jog in between
4 x 1/4 mile at 5K pace, 90 sec jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
2 x 2 miles at half marathon pace, 3 min jog in between
2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 10-12 miles Aerobic
   
Week 6 (39-46 miles)
Mon Off Day
Tue 2 mile warm up
4 x 1/2 mile at 10K pace, 2 min jog in between
4 x 1/4 mile at 5k pace, 90 sec jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
4 x 1 mile at half marathon pace, 60-90 sec jog in between
2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 12-13 miles Aerobic
   
Week 7 (46-55 miles)
Mon 4-6 mile Easy Run
Tue 2 mile warm up
6 x 1/4 mile at 10K pace, 1 min jog in between
6 x 1/4 mile at 5K pace, 90 sec jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
2 x 2 miles at half marathon pace, 3 min jog in between
2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 14-16 miles Aerobic
   
Week 8 (43-50 miles)
Mon Off Day
Tue 2 mile warm up
4 x 3/4 mile at 10K pace, 1/4 mile jog in between
2 mile warm down
Wed 5-7 mile Easy Run
Thu 5-7 mile Aerobic Run
Fri 2 mile warm up
5 x 1 mile at half marathon pace, 2 min jog in between
1-2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 12-13 miles
(5 miles Aerobic, 4 miles at marathon pace, 3-4 miles Easy)
   
Week 9 (46-56 miles)
Mon 4-6 mile Easy Run
Tue 2 mile warm up
4 x 1/2 mile at 10K pace, 90 sec jog in between
4 x 1/4 mile at 5K pace, 90 sec jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
2 miles at half marathon pace, 3 min jog
3 x mile at half marathon pace, 90 sec jog in between
2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 14-16 miles Aerobic
   
Week 10 (44-51 miles)
Mon Off Day
Tue 2 mile warm up
5 x 3/4 mile at 10K pace, 1/4 mile jog in between
2 mile warm down
Wed 5-7 mile Easy Run
Thu 5-7 mile Aerobic Run
Fri 2 mile warm up
2 x 2 miles at half marathon pace, 3 min jog in between
1 x mile at half marathon pace
2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 12-13 miles
(5 miles Aerobic, 5 miles at marathon pace, 2-3 miles Easy)
   
Week 11 (48-58 miles)
Mon 4-6 mile Easy Run
Tue 2 mile warm up
4 x 1/2 mile at 10K pace, 90 sec jog in between
4 x 1/4 mile at 5K pace, 90 sec jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
3 miles at half marathon pace 4 min jog in between
2 x mile at half marathon pace, 90 sec jog in between
2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 16-18 miles Aerobic
   
Week 12 (48-57 miles)
Mon 4-6 mile Easy Run
Tue 2 mile warm up
5 x 3/4 mile at 10K pace, 1/4 mile jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
3 x 2 miles at half marathon pace, 3 min jog in between
2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 13-14 miles
(5 miles Aerobic, 6 miles at marathon pace, 2-3 miles Easy)
   
Week 13 (46-54 miles)
Mon Off Day
Tue 2 mile warm up
3 x 1/2 mile at 10K pace, 90 sec jog in between
3 x 1/2 mile at 5K pace, 2 min jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
3 miles at half marathon pace, 3 min jog
2 miles at half marathon pace, 3 min jog
1 mile at half marathon pace
2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 18-20 miles Aerobic
   
Week 14 (48-58 miles)
Mon 4-6 mile Easy Run
Tue 2 mile warm up
4 x 1mile at 10K pace, 3 min jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
2 x 3 miles at half marathon pace, 3-4 min jog in between
2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 14-16 miles
(6 miles Aerobic, 6 miles at marathon pace, 2-4 miles Easy)
   
Week 15 (54-62 miles)
Mon 4-6 mile Easy Run
Tue 2 mile warm up
6 x 1/2 mile at 10K pace, 90 sec jog in between
2 x 1/2 mile at 5K pace, 2 min jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
4 miles at half marathon pace, 4 min jog
2 x 1 mile at half marathon pace, 2 min jog in between
2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 20 miles Aerobic
   
Week 16 (44-52 miles)
Mon Off Day
Tue 2 mile warm up
4 x 1 mile at 10K pace, 3 min jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
4 miles at half marathon pace 4 min jog
2 miles at half marathon pace
2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 14-16 miles
(5 miles Aerobic, 8 miles at marathon pace, 1-3 miles Easy)
   
Week 17 (54-64 miles)
Mon 4-6 mile Easy Run
Tue 2 mile warm up
6 x 1/2 mile at 10K pace, 90 sec jog in between
2 x 1/2 mile at 5K pace, 2 min jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
2 x 3miles at half marathon pace, 3-4 min jog in between
2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 20-22 miles Aerobic
   
Week 18 (48-58 miles)
Mon 4-6 mile Easy Run
Tue 2 mile warm up
4 x 1 mile at 10K pace, 3 min jog in between 
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
6 miles at half marathon pace, 4 min jog
2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 14-16 miles
(5 miles Aerobic, 8 miles at marathon pace, 1-3 miles Easy)
   
Week 19 (50-58 miles)
Mon Off Day
Tue 2 mile warm up
4 x 1/2 mile at 10K pace, 90 sec jog in between 
4 x 1/2 mile at 5K pace, 2 min jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 1-2 mile warm up
2 x 3 miles at half marathon pace, 3 min jog in between
1-2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 20-22 miles Aerobic
   
Week 20 (43-53 miles)
Mon 3-5 mile Easy Run
Tue 2 mile warm up
4 x 1/2 mile at 10K pace, 90 sec jog in between
4 x 1/4 mile at 5K pace, 90 sec jog in between
2 mile warm down
Wed 3-5 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
5 miles at half marathon pace, 4 min jog
2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 14-16 miles
(6 miles Aerobic, 6 miles at marathon pace, 2-4 miles Easy)
   
Week 21 (36-43 miles)
Mon Off Day
Tue 2 mile warm up
4 x 1/2 mile at 10K pace, 90 sec jog in between 
4 x 1/4 mile at 5K pace, 90 sec jog in between
2 mile warm down
Wed 3-5 mile Easy Run
Thu 3-5 mile Aerobic Run
Fri 2 mile warm up
4 x 1 mile at half marathon pace, 2 min jog in between
2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 12-13 miles Easy
   
Week 22 (19-26 miles)
Mon Off Day
Tue 2 mile warm up
8 x 1/4 mile at 10K pace, 90 sec jog in between
2 mile warm down
Wed 4-6 mile Easy Run
Thu Off Day
Fri 4-6 mile Aerobic Run
Sat 3-5 mile Easy Run
Sun 2-3 miles Easy or Off
    
Mon    Boston Marathon
B.A.A. Moment

Level Four

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