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Participant Information: Level One

Boston Marathon Training Level One: Average Four Days/Week

Week 1 (20-24 miles)
Mon Off Day
Tue 1-2 mile warm up
8 x 1/4 mile at half marathon pace, 90 sec jog in between
1-2 mile warm down
Wed 3-4 mile Easy Run
Thu Off Day
Fri 4-5 mile Aerobic Run
Sat Off Day
Sun Long Run: 7-9 miles easy
    
Week 2 (20-24 miles)
Mon Off Day
Tue 1-2 mile warm up,
8 x 1/4 mile at half marathon pace, 60-90 sec jog in between
1-2 mile warm down
Wed 3-4 mile Easy Run
Thu Off Day
Fri 4-5 mile Aerobic Run
Sat Off Day
Sun Long Run: 7-9 miles easy
   
Week 3 (22-26 miles)
Mon Off Day
Tue 1-2mile warm up
8 x 1/4mile at half marathon pace, 1 min jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 4-5 mile Aerobic Run
Sat Off Day
Sun Long Run: 8-10 miles aerobic
   
Week 4 (24-27 miles)
Mon Off Day
Tue 1-2 mile warm up
4 x 1/2 mile at half marathon pace, 2 min jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 4-5 mile Aerobic Run
Sat Off Day
Sun Long Run: 10-11 miles Easy
    
Week 5 (22-26 miles)
Mon Off Day
Tue 1-2 mile warm up
4 x 1/2mile at half marathon pace, 90 sec-2 min jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 4-5 mile Aerobic Run
Sat Off Day
Sun Long Run: 8-10 miles Aerobic
   
Week 6 (24-27 miles)
Mon Off Day
Tue 1-2 mile warm up
4 x 1/2mile at half marathon pace, 90 sec jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 4-5 mile Aerobic Run
Sat Off Day
Sun Long Run: 10-11 miles Easy
   
Week 7 (27-30 miles)
Mon Off Day
Tue 1-2 mile warm up
8 x 1/4 mile at 10K pace, 90 sec jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 12-13 miles
(5 miles Aerobic, 4 miles at marathon pace, 3-4 miles Easy)
   
Week 8 (25-29 miles)
Mon Off Day
Tue 1-2 mile warm up,
3 x 1 mile at half marathon pace, 2 min jog in between,
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 9-11 miles Easy
   
Week 9 (27-31 miles)
Mon Off Day
Tue 1-2 mile warm up
2 x 2 miles at marathon pace, 3 min jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 10-12 miles Aerobic
   
Week 10 (28-31 miles)
Mon Off Day
Tue 1-2 mile warm up
8 x 1/4mile at 10K pace, 90 sec jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 13-14 miles
(6 miles Aerobic, 4 miles at marathon pace, 3-4 miles Easy)
   
Week 11 (26-31 miles)
Mon Off Day
Tue 1-2 mile warm up
3 x 1mile at half marathon pace, 2 min jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 10-12 miles Aerobic
   
Week 12 (29-32 miles)
Mon Off Day
Tue 1-2 mile warm up
8 x 1/4 mile at 10K pace, 90 sec jog in between
1-2 mile warm down
Wed 5-6 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 13-14 miles
(6 miles Aerobic, 5 miles at marathon pace, 2-3 miles Easy)
   
Week 13 (32-36 miles)
Mon Off Day
Tue 1-2 mile warm up
2 x 2 miles at marathon pace, 3 min jog in between
1-2 mile warm down
Wed 5-6 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 14-16 miles Aerobic
   
Week 14 (28-32 miles)
Mon Off Day
Tue 1-2 mile warm up
4 x 1mile at half marathon pace, 2 min jog in between
1-2 mile warm down
Wed 5-6 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 10-12 miles Easy
   
Week 15 (31-35 miles)
Mon Off Day
Tue 1-2 mile warm up
5 x 1/2mile at 10K pace, 2 min jog in between
1-2 mile warm down
Wed 5-6 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 14-16 miles
(7 miles Aerobic, 6 miles at marathon pace, 1-3 miles Easy)
   
Week 16 (30-34 miles)
Mon Off Day
Tue 1-2 mile warm up
2 x 3miles @at marathon pace, 3-4 min jog in between
1-2 mile warm down
Wed 5-6 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 10-12 miles Easy
   
Week 17 (34-38 miles)
Mon Off Day
Tue 1-2 mile warm up
4 x 1mile at half marathon pace, 2 min jog in between
1-2 mile warm down
Wed 5-6 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 16-18 miles
(7 miles Aerobic, 8 miles at marathon pace, 1-3 miles Easy)
   
Week 18 (29-32 miles)
Mon Off Day
Tue 1-2 mile warm up
5 x 1/2 mile at 10K pace, 2 min jog in between
1-2 mile warm down
Wed 5-6 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 12-13 miles Easy
   
Week 19 (35-39 miles)
Mon Off Day
Tue 1-2 mile warm up
2 x 2 miles at half marathon pace, 3 min jog in between
1-2 mile warm down
Wed 5-6 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 17-19 miles
(8 miles Aerobic, 8 miles at marathon pace, 1-3 miles Easy)
   
Week 20 (28-31 miles)
Mon Off Day
Tue 1-2 mile warm up
5 x 1/2 mile at 10K pace, 2 min jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 12-13 miles Easy
   
Week 21 (23-27 miles)
Mon Off Day
Tue 1-2 mile warm up
2 x 2 miles at half marathon pace, 3 min jog in between
1-2 mile warm down
Wed 3-4 mile Easy Run
Thu Off Day
Fri 4-5 mile Aerobic Run
Sat Off Day
Sun Long Run: 8-10 miles Easy
   
Week 22 (14-16 miles)
Mon Off Day
Tue 1-2 mile warm up,
6 x 1/4 mile at 10K pace, 90 sec jog in between,
1-2 mile warm down
Wed 3-4 mile Easy Run
Thu Off Day
Fri 3-4 mile Aerobic Run
Sat Off Day
Sun 2 miles Easy
Mon Boston Marathon
B.A.A. Moment

Level One

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