Boston Marathon Mileage Schedule
April 18, 2011
Week Of: | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
Nov. 28 | Recovery 20 minutes | Rest Day | 2 miles | XT 30 minutes | 3 miles Easy | XT 30 minutes | 3 miles |
Dec. 5 | Recovery 20 minutes | Rest Day | Track Workout 1 | XT 30 minutes | 4 miles Easy | XT 30 minutes | 4 miles |
Dec. 12 | Recovery 20 minutes | Rest Day | Track Workout 2 | XT 30 minutes | 4 miles Pace | XT 30 minutes | 6 miles |
Dec. 19 | 3 miles Recovery 30 min | Rest Day | Track Workout 3 | XT 40 minutes | 4 miles Easy | XT 40 minutes | 8 miles |
Dec. 26 | 3 miles Recovery 30 min | Rest Day | Track Workout 4 | XT 40 minutes | 4 miles Pace | XT 40 minutes | 9 miles |
Jan. 2 | 3 miles Recovery 30 min | Rest Day | Hill Workout | XT 40 minutes | 4 miles Fartlek | XT 40 minutes | 10 miles |
Jan. 9 | 3 miles Recovery 30 min | Rest Day | Track Workout 5 | XT 40 minutes | 5 miles Pace | XT 40 minutes | 11 miles |
Jan. 16 | 4 miles Recovery 40 min | Rest Day | Track Workout 6 | XT 50 minutes | 5 miles Pace | XT 50 minutes | 12 miles |
Jan. 23 | 4 miles Recovery 40 min | Rest Day | Track Workout 5 | XT 50 minutes | 5 miles Easy | XT 50 minutes | 13 miles |
Jan. 30 | 4 miles Recovery 40 min | Rest Day | Hill Workout | XT 50 minutes | 5 miles Easy | XT 50 minutes | 14 miles |
Feb. 3 | 4 miles Recovery 40 min | Rest Day | Track Workout 2 | XT 50 minutes | 5 miles Pace | XT 50 minutes | 15 miles |
Feb. 13 | 3 miles Recovery 30 min | Rest Day | Track Workout 3 | XT 60 minutes | 5 miles Easy | XT 30 Minutes | 13 miles |
Feb. 20 | 4 miles Recovery 40 min | Rest Day | Track Workout 4 | XT 60 minutes | 5 miles Pace | XT 30 minutes | 16 miles |
Feb. 27 | 3 miles Recovery 30 min | Rest Day | Track Workout 5 | XT 60 minutes | 5 miles Easy | XT 30 minutes | 13 miles |
Mar. 6 | 4 miles Recovery 40 min | Rest Day | Hill Workout | XT 60 Minutes | 6 miles Pace | XT 20 minutes | 18 miles |
Mar. 13 | 3 miles Recovery 30 min | Rest Day | Track Workout 6 | XT 40 minutes | 6 miles Easy | XT 30 minutes | 13 miles |
Mar. 20 | 4 miles Recovery 40 min | Rest Day | Track Workout 3 | XT 30 minutes | 6 miles Pace | XT 20 minutes | 20 miles |
Mar. 27 | 3 miles Recovery 30 min | Rest Day | Track Workout 2 | XT 30 minutes | 4 miles Easy | XT 60 Minutes | 12 miles |
Apr. 3 | 3 miles Recovery 30 min | Rest Day | Track Workout 1 | XT 20 minutes | 4 miles Easy | XT 60 Minutes | 8 miles |
Apr. 10 | 3 miles Recovery 30 min | Rest Day | Track Workout 7 | XT 20 minutes | 4 miles Easy | XT 45 Minutes | Off |
Apr. 18 | MARATHON MONDAY |
Track Workouts: The best way to prepare for a race is to incorporate shorter runs with high intensity. The best way to accomplish this is with a track workout. Its best to run your Track Workout on Tuesday to allow for your muscles to recover from your long run and still you’re your muscles time to prepare for the following week’s long run. Each track workout should begin with a warm-up, running easily for the time period prescribed and follow with light stretching. Your pace during the intensity portion of the workout should be based upon your most recent 5k road race time. Workouts are outlined below:
Track Workout 1:
2 lap Warm up, 6x’s 400M, 1 lap rest, 2 lap cool down
5K Race Pace
Track Workout 2:
2 lap warm up, 3x’s 800M, 1 lap rest, 2 lap cool down
5K Race Pace
Track Workout 3:
2 lap warm up, 3x’s 1200M, recovery should be the same amount of time it took you to run the interval, 2 lap cool down
Track Workout 4:
2 lap warm up, 800M at your goal marathon pace, Jog for the same period of time it took you to complete the faster 800M, then repeat 6-10 times, 20 minutes cool down
Track Workout 5:
3x’s 1600M, 2 lap recovery, 2 lap cool down
Track Workout 6:
2 lap warm up, 8x’s 400M, 6 lap cool down
Track Workout 7:
2 lap Warm up, 10x’s 200M, 4 lap cool down
