BOSTON MARATHON TRAINING PLANS

Welcome to the 2020 Boston Marathon Training Plan. Developed by B.A.A., these plans will help guide you to success. These training plans are specifically geared towards preparing for the Boston Marathon, and are not necessarily intended for other events. The 20-week plans begin late April, and culminate at the Boston Marathon in September.

All runners should follow social distancing guidelines and recommendations from the Centers for Disease Control, World Health Organization, and their local departments of public health.

There are four levels of training plans designed to help you whether you are running over five hours or going for a sub-three hour marathon. In addition to the number of days per week, additional information (a weekly mileage range and long run distances) is provided to allow you to select the training plan that best suits you:

  • Level One (Novice or beginner) is designed around running an average of four days per week. This plan targets a mileage progression starting at 25 miles per week and goes up to 40 miles per week during peak mileage weeks. Additionally, long runs go up to 16-18 miles.
  • Level Two (Novice to intermediate) is designed around running an average of five days per week. This plan targets a mileage progression starting at 30 miles per week and goes up to 45 miles per week during peak mileage weeks. Additionally, long runs go up to 18-20 miles.
  • Level Three (Intermediate to advance) is designed around running an average of six days per week. This plan targets a mileage progression starting at 35 miles per week and goes up to 55 miles per week during peak mileage weeks. Additionally, long runs go up to 20 miles.
  • Level Four (Advance) is designed around running an average of six to seven days per week. This plan targets a mileage progression starting at 35 miles per week and goes up to 60 miles per week during peak mileage weeks. Additionally, long runs go up to 20-22 miles.

The step by step increase in daily and weekly mileage is designed to challenge you while also minimizing the risk of training too hard. All four plans build a solid base of running fitness, and will help try to maximize your race potential. As with any training plan, what is outlined is merely a guide on how to build and structure your weekly running routine.

The B.A.A. Boston Marathon Training Plan material is intended to be of general informational use and is not intended to constitute any fitness and/or medical advice. You should always consult a qualified and licensed medical professional prior to beginning or modifying any exercise program. Please use personal judgment when participating in any training or exercise program. Information contained within the B.A.A. Boston Marathon Training Plan may not be reproduced or repurposed without approved written consent from the Boston Athletic Association. 

PACE CHART

Use the pace chart below when determining your pace for the various workouts within the four levels of coaching:

GOAL TIME 2:45:00 3:00:00 3:15:00 3:30:00 3:45:00 4:00:00 4:15:00 4:30:00 4:45:00 5:00:00
5k Interval Pace 5:20 6:00 6:25 6:55 7:25 7:55 8:25 8:55 9:25 9:55
10k Interval Pace 5:45 6:18 6:48 7:20 7:50 8:20 8:50 9:25 10:25 10:25
Half Marathon Pace Runs/Intervals 6:00 6:38 7:08 7:40 8:15 8:48 9:18 9:50 10:25 10:55
Marathon Pace Runs/Intervals 6:20 6:55 7:30 8:03 8:38 9:13 9:45 10:20 10:55 11:30
Easy Runs 7:15 7:53 8:33 9:10 9:50 10:30 11:13 11:40 12:25 13:10
Aerobic Runs 6:50 7:25 8:00 8:40 9:18 9:55 10:33 11:08 11:45 12:25

All paces above are approximate average per mile