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Participant Information: Level Three

Boston Marathon Training Level Three: Average Six Days/Week

Week 1 (30-38 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 3-5 mile Easy Run
Thu 3-5 mile Aerobic Run
Fri 2 mile warm up
3 x 1 mile at half marathon pace, 60-90 sec jog in between
2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 8-10 miles Aerobic
   
Week 2 (32-40 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, 90sec 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 miles at marathon pace
2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 9-11 miles Aerobic
   
Week 3 (33-41 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 3-5 mile Easy Run
Thu 3-5 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 3-5 mile Easy Run
Sun Long Run: 10-12 miles Aerobic
   
Week 4 (35-42 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 3-5 mile Easy Run
Thu 3-5 mile Aerobic Run
Fri 2 mile warm up
4 miles at marathon pace
2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 12-13 miles Aerobic
   
Week 5 (34-42 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 3-5 mile Easy Run
Thu 3-5 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 3-5 mile Easy Run
Sun Long Run: 10-12 miles Aerobic
   
Week 6 (36-43 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 3-5 mile Easy Run
Thu 3-5 mile Aerobic Run
Fri 2 mile warm up
4 miles at marathon pace
2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 12-13 miles Aerobic
   
Week 7 (41-49 miles)
Mon Off Day
Tue 2 mile warm up
6 x 1/4 mile at 10K pace, 60 sec jog in between
6 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 1-2 mile warm up
3 x 2 miles at half marathon pace, 3 min jog in between
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 14-16 miles Aerobic
   
Week 8 (41-48 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 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 2 mile warm up
5 miles at marathon pace
1-2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 12-13 miles Aerobic
   
Week 9 (43-51 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 4-6 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 1-2 mile warm up
3 x 2 miles at half marathon pace, 3 min jog in between
1-2 mile warm down
Sat 4-6 mile Easy Run
Sun Long Run: 14-16 miles Aerobic
   
Week 10 (41-48 miles)
Mon Off Day
Tue 2 mile warm up
5 x 3/4 mile at 10K pace, 1/4 mile jog in between
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 1-2 mile warm up
6 miles at marathon pace
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 12-13 miles Aerobic
   
Week 11 (44-52 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, 60 sec 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
3 x 2 miles at half marathon pace, 3 min jog in between
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 16-18 miles Aerobic
   
Week 12 (42-49 miles)
Mon Off Day
Tue 2 mile warm up
5 x 3/4 mile at 10K pace, 1/4 mile jog in between
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 1-2 mile warm up
6 miles at marathon pace
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 13-14 miles Aerobic
   
Week 13 (43-51 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 3-5 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 1-2 mile warm up
2 x 3 miles at half marathon pace, 4 min jog in between
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 16-18 miles Aerobic
   
Week 14 (42-50 miles)
Mon Off Day
Tue 2 mile warm up
4 x 1 mile at 10K pace, 3 min jog in between 
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 1-2 mile warm up
6 miles at marathon pace
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 14-16 miles Aerobic
   
Week 15 (46-54 miles)
Mon Off Day
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 3-5 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 1-2 mile warm up
2 x 3 miles at half marathon pace, 3-4 min jog in between
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 18-20 miles Aerobic
   
Week 16 (42-50 miles)
Mon Off Day
Tue 2 mile warm up
4 x 1 mile at 10K pace, 3 min jog in between 
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu 4-6 mile Aerobic Run
Fri 1-2 mile warm up
8 miles at marathon pace
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 14-16 miles Aerobic
   
Week 17 (48-54 miles)
Mon Off Day
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 3-5 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 3-5mile Easy Run
Sun Long Run: 20miles Aerobic
   
Week 18 (43-51 miles)
Mon Off Day
Tue 2 mile warm up
4 x 1 mile at 10K pace, 3 min jog in between
1-2 mile warm down
Wed 3-5 mile Easy Run
Thu 3-5 mile Aerobic Run
Fri 1-2 mile warm up
8 miles at marathon pace
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 14-16 miles Aerobic
   
Week 19 (48-54 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 3-5 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 3-5 mile Easy Run
Sun Long Run: 20 miles Aerobic
   
Week 20 (42-50 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 1-2 mile warm up
8 miles at marathon pace
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 14-16 miles Aerobic
   
Week 21 (33-38 miles)
Mon Off Day
Tue 2 mile warm up
3 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 Off Day
Fri 1-2 mile warm up
4 miles at marathon pace
1-2 mile warm down
Sat 3-5 mile Easy Run
Sun Long Run: 12-13 miles Easy
   
Week 22 (16-22 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 3-5 mile Easy Run
Thu Off Day
Fri 3-5 mile Aerobic Run
Sat 2-3 miles Easy or Off
Sun 2-3 miles Easy or Off
   
Mon    Boston Marathon
B.A.A. Moment

Level Three

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