2 programs: Winter base training for beginners to advanced runners looking to build their aerobic running base & Boston Marathon program for intermediate to advanced runners looking to race their best in a spring marathon.
WINTER BASE PROGRAM
3 Quality (Q) workouts to focus on.
Q1 1 60-90 minutes easy long run
Q2 Hill repeats. Find a good hill that takes 60-90 seconds to run up. 1-2-mile warmup on flat road. 6-8 hill runs with jog/walk back down the hill recovery. 1-2 mile easy run warm down.
Q3 Tempo/Fartlek run. 1-2 miles easy warmup. 6 x 3 minutes at medium-hard pace with 1-minute jog recoveries. 1-2-mile warm down. VDOT equivalent: Medium-Hard is T pace.
BOSTON MARATHONERS
Q1 Long, easy recovery run 60-90 minutes.
Q2 Continuous Workout: 3 miles at an easy pace. 6 x 2-minutes hard with 2 minute jogs between each effort. 4 x 1 minute harder with 2 minute jogs. 2 miles easy. VDOT equivalents: “Hard” = I pace. “Harder” = R pace.
Q3 Tempo Run (Threshold work). 2 miles easy. 2 x 1-mile medium-hard with 1 minute jog rests. 30 minutes easy. 2 x 1-mile medium-hard with 1 minute jog rests. 2 miles easy. VDOT equivalent: Medium-Hard is T pace.