RunBayou: Prepare for Boston

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RunBayou: Prepare for Boston

This 13 week training program is designed for folks who ran in the 2006 Houston Marathon (or other January marathon) and want to prepare for the 110th Boston Marathon on April 17th, 2006. In addition to post-marathon recovery, the training  incorporates four  (4) races in the 2006 HARRA spring racing season.


Notice that the course drops ~400 feet in the first fifteen and a half miles. Yea, I know Boston is famous for the Newton Hills but they come AFTER you've been running downhill for over half the race. If your quadriceps aren't prepared that kind of pounding, you're in for a real treat on the hills (when you need those quads) and the last 5 miles when the quad pounding starts again.

 General goals

bullet

Improve downhill running
Why? Because the first 14 miles and last 5 miles of Boston are a net downhill.

bullet

Improve uphill running
Why? Because miles 15-21 in Boston are uphill. The last hill in Newton is Heartbreak Hill. Any hill that has it's own name has got to be respected!

bullet

Maintain and/or improve endurance running
Why? Because a marathon is 26.2 miles!

Strategy

bullet

Recover from the 2006 Houston Marathon

bullet

Do lots of downhill running

bullet

Hill bounding for ankle and calf strength

bullet

Speed-work for the spring racing season

bullet

Tempo runs and marathon specific workouts

bullet

Taper

Training phases, mileage, and workouts

How do you build up your mileage? What workouts should you focus on? How many workouts per week? What pace should you run in each workbout? How many weeks are in each phase of the program? What race or training is coming up next week?

The answers to these questions can be found at these links.

bullet

Mileage and Phase chart - shows the trends of weekly mileage, phase dates and lengths, weeks until the marathon, and 2006 spring series races.
Note: The trend of weekly mileage is what is important...not necessarily the actual mileage.

bullet

Training Calendar - shows workouts for each week in the program. Current Week

bullet

Weekly workouts - Details for each week of the 13 week program.

Mileage and Phase chart
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13 week marathon training program

Legend

bullet2006 Boston Marathon Training Program - Title of the chart
bulletMiles - Miles per week; this is only a relative indicator; your mileage may vary (ymmv)
bulletWeek of training - Weeks begin on Monday and end on Sunday; The dates indicate the end of the week (i.e., 5 Mar is a Sunday, the last day of the first week of Phase 4)
bulletStart of Phase boxes - Indicate the end of the first week of a phase and correspond to the large blue dots
bulletRecovery from Houston Marathon, 2 weeks
bullet Phase 2 & Phase 3 - Hill bounding and Repetition, 4 weeks
bullet Phase 4 - Intervals, 3 weeks
bullet Phase 5 - Marathon specific, 2 weeks
bullet Taper - Taper before the marathon, 2 weeks
bulletBlue dots - Indicate total miles per week run; Large blue dots are the beginning of each phase
bulletBlue Line - Indicates weekly mileage trend
Note: Mileage generally increases for 2 weeks and then decreases for 1 week
IMPORTANT: Mileage per week drops at the beginning of each phase AND on a race week; this is by design and helps reduce the stress when introducing new workouts.
bulletRed dots - indicate distance of the long run for the week
bulletRed Line - indicates the trend of the long runs for each week
Note: Long runs are ~33% of total miles per week.
bulletGreen triangles on Red Line - These indicate the following Houston area races; Buffalo Wallow (~6K cross-country), Hermann Park 5 miler, Bayou City Classic (10K), Bellaire Trolley Run (5K) respectively.
bulletGreen circle - Indicates the 2006 Boston Marathon.

Training Calendar
January  February  March  April
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Below is a calendar of the runbayou training program.
Note: The program starts in the recovery week after the Houston Marathon on January 15th, 2006

Phase details can be found at the beginning of each week.

January 2006
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MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

2

Taper
Week 1

 Total mileage this week is ~52% of planned peak mileage

 Easy

3

Easy

4

Easy

5

4x10-12 minutes @ threshold pace with 2 minute rests

6

Easy

7

Long Run (Sat or Sun)
~10 miles easy

OR

Easy

8

Long Run (Sat or Sun)
~10 miles easy

OR

Easy

9

 Taper
Week 2

Mileage this week to Saturday is ~30% of planned peak mileage

10

4x100-1200 at threshold pace with full recoveries

11

 Easy

12

Easy w/strides

13

Easy or rest.

14

~30 minutes easy

Put out your race clothes, bib #, sports gel, shoes, etc.

15

Houston Marathon

26.2 miles as fast as you can!

16

Recover, relax and take it  easy
Mileage this week is ~30% or less of planned peak mileage

17

Recover, relax and take it  easy

18

Recover, relax and take it  easy

19

Recover, relax and take it  easy

20

Recover, relax and take it  easy

21

Recover, relax and take it  easy

22

Recover, relax and take it  easy

23
12 wks to Boston

Relax or easy
Mileage this week is ~50% or less of planned peak mileage

24

Relax or easy

25

 Relax or easy

26

Relax or easy

27

 Relax or easy

28

Relax or easy

29

Relax or easy

30
11 wks to Boston

Phase 2 & Phase 3
Week 1/4

See weekly workouts for more details

31

10 workout
3 sets of hill bounding, easy jogging, and wind sprints

Feb 1

Easy running or rest

Down-hill as often as possible

Feb 2

20 workout
3x200, 5x400, 3x200 work-bouts with full recoveries

Important: Skip if racing on weekend

Feb 3

Easy running or rest

Down-hill as often as possible

Feb 4

Buffalo Wallow CC race or Long Run of ~33% of total weekly mileage (Sat or Sun) OR Easy

Feb 5

Long Run (Sat or Sun) of ~33% of total weekly mileage OR Easy

February 2006
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MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Jan 30
11 wks to Boston

Phase 2 & Phase 3
Week 1/4

See weekly workouts for more details

Jan 31

10 workout
3 sets of hill bounding, easy jogging, and wind sprints

1

Easy running or rest

Down-hill as often as possible

2

20 workout
3x200, 5x400, 3x200 work-bouts with full recoveries

Important: Skip if racing on weekend

3

Easy running or rest

Down-hill as often as possible

4

Buffalo Wallow CC race or Long Run of ~33% of total weekly mileage (Sat or Sun) OR Easy

5

Long Run (Sat or Sun)
~33% of total weekly mileage OR Easy

6
10 wks to Boston

Phase 2 & Phase 3
Week 2/4

See weekly workouts for more details

7

10 workout
3 sets of hill bounding, easy jogging, and wind sprints

8

Easy running or rest

Down-hill as often as possible

9

20 workout
4x200, 5x400, 4x200 work-bouts with full recoveries

Important: Skip if racing on weekend

10

Easy running or rest

Down-hill as often as possible

 

11

Hermann Park 5 miler or Long Run (Sat or Sun)
~33% of total weekly mileage OR Easy

12

Long Run (Sat or Sun)
~33% of total weekly mileage OR Easy

13
9 wks to Boston

Phase 2 & Phase 3
Week 3/4

See weekly workouts for more details

14

10 workout
6x200 and 6x400 work-bouts with full recoveries

15

Easy running or rest

Down-hill as often as possible

16

20 workout
3 sets of hill bounding, easy jogging, and wind sprints

17

Easy running or rest

Down-hill as often as possible

18

Long Run (Sat or Sun)
~33% of total weekly mileage OR Easy

19

Long Run (Sat or Sun)
~33% of total weekly mileage OR Easy

20
8 wks to Boston

Phase 2 & Phase 3
Week 4/4

See weekly workouts for more details

21

10 workout
18-20x200 work-bouts with full recoveries

22

Easy running or rest

Down-hill as often as possible

23

20 workout
3 sets of hill bounding, easy jogging, and wind sprints

Skip if you're racing on the weekend

24

Easy running or rest

Down-hill as often as possible

25

Long Run (Sat or Sun)
~33% of total weekly mileage OR Easy OR Race

26

Long Run (Sat or Sun)
~33% of total weekly mileage OR Easy

27
7 wks to Boston

PHASE 4
Week 1/3

See weekly workouts for more details

28

10 workout
6x800 @ interval pace w/3:00 active recoveries

Mar 1

Easy running or rest

Down-hill as often as possible

Mar 2

Easy running or rest

Down-hill as often as possible

Mar 3

Easy running or rest

Down-hill as often as possible

Mar 4

3 mile tempo @ threshold pace, 1 hour easy, 3x1 mile @ threshold pace w/1 minute rests (Sat or Sun)

OR Easy

Mar 5

3 mile tempo @ threshold pace, 1 hour easy, 3x1 mile @ threshold pace w/1 minute rests (Sat or Sun)

OR Easy

March 2006
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MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Feb 27
7 wks to Boston

PHASE 4
Week 1/3

See weekly workouts for more details

Feb 28

10 workout
6x800 @ interval pace w/3:00 active recoveries

1

Easy running or rest

Down-hill as often as possible

2

Easy running or rest

Down-hill as often as possible

3

Easy running or rest

Down-hill as often as possible

4

3 mile tempo @ threshold pace, 1 hour easy, 3x1 mile @ threshold pace w/1 minute rests (Sat or Sun)

OR Easy

5

3 mile tempo @ threshold pace, 1 hour easy, 3x1 mile @ threshold pace w/1 minute rests (Sat or Sun)

OR Easy

6
6 wks to Boston

PHASE 4
Week 2/3

See weekly workouts for more details

7

10 workout
4x1200 @ interval pace w/5:00 active recoveries

8

Easy running or rest

Down-hill as often as possible

9

20 workout
4x1 mile @ threshold pace w/1:00 rests plus 3x1000 w/1:00 rests

Important: Skip if racing on weekend

10

Easy running or rest

Down-hill as often as possible

11

Bayou City Classic 10K or Long Run (Sat or Sun)
~33% of total weekly mileage OR Easy

12

Long Run (Sat or Sun)
~33% of total weekly mileage OR Easy

13
5 wks to Boston

PHASE 4
Week 3/3

Total mileage this week is 100% of planned peak mileage

See weekly workouts for more details

14

10 workout
6x1000-1200 @ interval pace w/~4:00 active recovery

15

Easy running or rest

Down-hill as often as possible

16

20 workout
6x1 miles @ threshold pace with 1:00 rests

17

Easy running or rest

Down-hill as often as possible

18

20 minute tempo, 1 hour easy, 20 minute tempo (Sat or Sun)

19

20 minute tempo, 1 hour easy, 20 minute tempo (Sat or Sun)

20
4 wks to Boston

PHASE 5
Week 1/2

Total mileage this week is 100% of planned peak mileage

See weekly workouts for more details

21

10 workout
4x10-12 minutes @ threshold pace with 2 minute rests

22

 

23

 

24

 

25

Law Week 8K or Marathon Pace Run workout (Sat or Sun) lesser of 15 miles or 2 hours

OR

Easy

26

Long run if you raced on Sat. or Marathon Pace Run workout (Sat or Sun) lesser of 15 miles or 2 hours

OR

Easy

27
3 wks to Boston

PHASE 5
Week 2/2

Total mileage this week is ~83% of planned peak mileage

See weekly workouts for more details

28

 

29

 

30

20 minute tempo @ threshold pace, 5 minute rest, 2x10-12 minutes at threshold pace with 2 minute rest.

31

 

Apr 1

3x2 miles at threshold with 2 minute rests and 10 miles or 1.5 hours easy (Sat or Sun)

If racing next week, to this workout today.

Apr 2

3x2 miles at threshold with 2 minute rests and 10 miles or 1.5 hours easy (Sat or Sun)

April 2006
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MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Mar 27
3 wks to Boston

PHASE 5
Week 2/2

Total mileage this week is ~83% of planned peak mileage

See weekly workouts for more details

Mar 28

 

Mar 29

 

Mar 30

20 minute tempo @ threshold pace, 5 minute rest, 2x10-12 minutes at threshold pace with 2 minute rest.

Mar 31

 

1

3x2 miles at threshold with 2 minute rests and 10 miles or 1.5 hours easy  (Sat or Sun)

If racing next week, to this workout today.

2

3x2 miles at threshold with 2 minute rests and 10 miles or 1.5 hours easy  (Sat or Sun)

3
2 wks to Boston

Taper
Week 1/2

Total mileage this week is ~52% of planned peak mileage

See weekly workouts for more details

4

If racing Saturday:
4x10-12 minutes @ threshold pace with 2 minute rests

5

 

6

If you did not do this on Tuesday, do it today

4x10-12 minutes @ threshold pace with 2 minute rests

Important: If racing on weekend, do this workout on Tuesday

7

 

8

Bellaire Trolley Run (5K) or Long Run (Sat or Sun)
~10 miles easy

OR

Easy

9

Long Run (Sat or Sun)
~8-12 miles easy

OR

Easy

10
1 wk to Boston

Taper
Week 2/2

Mileage this week to Sunday is ~33% of planned peak mileage

See weekly workouts for more details

11

Easy

12

Easy

13

4x1000-1200 at threshold pace with full recoveries

14

Easy

15

Easy/Rest

Fenway Park after the Expo.

16

Easy 2-3 miles in the morning and then Fenway Park in the afternoon.

17

Boston Marathon

18

Rest
Recover"
Easy

19

Rest
Recover"
Easy

20

Rest
Recover"
Easy

21

Rest
Recover"
Easy

22

Rest
Recover"
Easy

23

Rest
Recover"
Easy

24

Rest
Recover"
Easy

25

Rest
Recover"
Easy

26

Rest
Recover"
Easy

27

Rest
Recover"
Easy

28

Rest
Recover"
Easy

29

Rest
Recover"
Easy

30

Rest
Recover"
Easy

2006 Boston Marathon weekly workouts

These are the weekly workouts while training for the 2006 Boston Marathon. Details for each week leading up to the marathon can be seen by clicking on the related link.

Weeks until the 2006 Boston Marathon Training week: Monday - Sunday
bullet 1 week
bullet 2 weeks
bullet 3 weeks
bullet 4 weeks
bullet 5 weeks
bullet 6 weeks
bullet 7 weeks
bullet 8 weeks
bullet 9 weeks
bullet 10 weeks
bullet11 weeks
bullet 12 weeks
bullet 13 weeks
bulletApril 10th to April 17th, 2006
bulletApril 3rd to April 9th, 2006
bulletMarch 27th to April 2nd, 2006
bulletMarch 20th to March 26th, 2005
bulletMarch 13th to March 19th, 2005
bulletMarch 6th to March 12th, 2005
bulletFebruary 27th to March 5th, 2005
bulletFebruary 20th to February 26th, 2005
bulletFebruary 13th to February 19th, 2005
bulletFebruary 6th to February 12th, 2005
bulletJanuary 30th to February 5th, 2005
bulletJanuary 23rd to January 29th, 2005
bulletJanuary 16th to January 22nd, 2005

8 days to the Boston Marathon
Monday April 10th, 2006 to Monday April17th, 2006
Taper Final week.

Latest news

4/06

Workout objectives this week

bullet Decrease your weekly mileage. By Sunday, you will have run no more than ~30% of your peak weekly mileage.
bulletThursday workout: 4x1000-1200 @ threshold pace with FULL recoveries.
Click here for details of threshold paces.
bulletMonday workout: 1 very fast marathon
bulletEasy runs or rest all week.
IMPORTANT
: Train to recover!
bulletInclude a few strides (4-6)  during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our final week. We'll do one threshold workout and a few easy runs during the week.

10 Workout - Threshold pace workout

bulletWarm-up for 2-3 miles.
bullet4x1000-1200 @ threshold pace with full recoveries (i.e., you don't run the next work-bout until you feel you are ready)
bulletCool-down for 2-3 miles.
bulletTotal mileage = 7-8

2 weeks to the marathon
Monday April 3rd, 2006 to Sunday April 9th, 2006
Taper - Week 1 of 2.

Latest news

Workout objectives this week

bullet Decrease your weekly mileage. At the end of this week, you will have run ~50-55% of your peak weekly mileage.
bulletThursday workout: 4x10-12 minutes @ threshold pace with 2 minute rests.
Click here for details of threshold paces.
bulletSaturday or Sunday workout: 10-14 miles easy
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude a few strides (4-6)  during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.

Workout specifics

This is our 1st week of a two week Taper - Final preparation - sharpening workouts. We'll do one threshold workout and one long slow distance run. All other runs during the week should be easy/rest/recovery runs.

10 Workout - Threshold pace workout

bulletWarm-up for 2-3 miles.
bullet4x10-12 minutes @ threshold pace with 2 minute rests
bulletCool-down for 2-3 miles.
bulletTotal mileage = 10-13

3 weeks to the marathon
Monday March 27th, 2006 to Sunday April 2nd, 2006
Phase 5 - 2nd week of 2 weeks

Latest news

4/31/06

bulletThe Age Grade Calculator is now posted for your pleasure. Thank you John Soul!
bullet17 days to Boston but who is counting?

3/26/06

bullet22 Days to Boston!!!!
bulletCongratulations to all who raced the Law Week 8K race

Workout objectives this week

bullet Decrease your weekly mileage. At the end of this week, you will have run ~82% of your peak weekly mileage.
bulletThursday workout: 20 minute tempo @ threshold pace, 5 minute rest, 2x10-12 minutes at threshold pace with 2 minute rest. Click here for details of threshold paces.
bulletSaturday or Sunday workout: 3x2 miles at threshold pace with 2 minute rests and 10 miles or 1.5 hours easy. Click here for details of threshold paces.
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude a few strides (4-6)  during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.
bulletTry to run gradual down-hills as often as possible - This will prepare you for the down-hills in Boston.

Workout specifics

This is our 2nd and final week of Phase 5 - Final marathon workouts. We'll do one pure threshold workout and one threshold and long run combination. All other runs during the week should be easy/rest/recovery runs.

10 Workout - Threshold pace workout

bulletWarm-up for 2-3 miles.
bullet20 minute tempo @ threshold pace
bullet5 minute rest
bullet2x10-12 minutes at threshold pace with 2 minute rest @ threshold pace with 2 minute rests
bulletCool-down for 2-3 miles.
bulletTotal mileage = 10-13

20 Workout - Threshold & long run with pace workout

bulletWarm-up for ~2 miles.
bullet3x2 miles at threshold pace with 2 minute rests
bullet10 miles or 1.5 hours easy
bulletTotal mileage 17-20 miles

4 weeks to the marathon
Monday March 20th, 2006 to Sunday March 26th, 2006
Phase 5 - 1st week of 2 weeks

Latest news

3/23/06

bullet25 days to Boston!!!!!
bulletThe Law Week 8K is this Saturday.
bulletSee below for weekend workout options.

3/19/06

bullet4 weeks to the marathon! That's 28 days!!!!!
bulletThis is the last hard week of training before we start tapering.

Workout objectives this week

bulletThis is a maximum mile week. Maintain or increase weekly mileage to 100% of your planned peak weekly mileage (but no more than ~8% from last week.
bulletOne threshold workout consisting of: 4x10-12 minutes @ threshold pace with 2 minute rests. Click here for details of threshold paces.
bulletWeekend workout will be either the Law Week 8K on Saturday and a long run on Sunday
OR a marathon pace run at lesser of 15 miles or 2 hours.
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude a few strides (4-6)  during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.
bulletTry to run gradual down-hills as often as possible - This will prepare you for the down-hills in Boston.

Workout specifics

This is our 1st week of Phase 5 - Final marathon workouts. We'll do one threshold workout and one marathon pace run on the weekend (or race and long run). All other runs during the week should be easy/rest/recovery runs.

10 Workout - Threshold pace run

bulletWarm-up for 2-3 miles.
bullet4x10-12 minutes @ threshold pace with 2 minute rests
bulletCool-down for 2-3 miles.
bulletTotal mileage = 10-13

20 Workout - 8K race and long run

bullet8K race on Saturday
bulletLong run on Sunday for ~33% of total weekly mileage (20 miles if weekly mileage will be 60 miles)

OR

Marathon pace workout

bulletWarm-up for ~2 miles.
bulletMarathon pace for 15 miles or 2 hours (whichever is shorter)
bulletCool-down for 2-3 miles
bulletTotal mileage 17-20 miles

5 weeks to the marathon
Monday March 13th, 2006 to Sunday March 19th, 2006
Phase 4 - 3rd week of 3 weeks

Latest news

3/11/06

bulletCongratulations to all who ran a warm and humid Bayou City Classic 10K
bullet5 weeks and 2 days to Boston! Put another way, it's only 2 more weeks of training before the taper starts...are you ready!
bulletThis week is tough - high mileage and hard workouts. Please, run easy on your non speed-work days.

Workout objectives this week

bulletIncrease weekly mileage from last week. At the end of this week, you should be at ~100% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run 60 miles this week.
bulletOne interval workout consisting of 6x1000-1200 @ interval pace w/~4:00 active recovery (this is a VO2Max workout).
bulletSecond workout will be 6x1 miles @ threshold pace w/1:00 rests.
bulletWeekend workout will be a 20 minute tempo, 1 hour easy, 20 minute tempo.
bulletEasy runs to make up the rest of your weekly mileage plus 1 LSD.
IMPORTANT: Train to recover!
bulletInclude a few strides (4-6)  during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.
bulletTry to run gradual down-hills as often as possible - This will prepare you for the down-hills in Boston.

Workout specifics

This is our 4th week of Phase 4 - Interval workouts. We'll do one interval workout and one threshold run. All other runs during the week should be easy/rest/recovery runs.

10 Workout - Intervals

bulletWarm-up for 2-3 miles.
bullet6x1000-1200 @ interval pace w/4:00 active recoveries
bulletCool-down for 2-3 miles.
bulletTotal mileage = 8-10

20 Workout - Lactate threshold

bulletWarm-up for 2-3 miles.
bullet6x1 miles @ threshold pace with 1:00 rests
bulletCool-down for 2-3 miles.
bulletTotal mileage = 10-12

Weekend long run and threshold workout

bulletWarm-up for 2-3 miles.
bullet20 minute tempo
bullet1 hour easy
bullet20 minute tempo
bulletCool-down for 2-3 miles.
bulletTotal mileage = 17-20

6 weeks to the marathon
Monday March 6th, 2006 to Sunday March 12th, 2006
Phase 4 - 2nd week of 3 weeks

Latest News

3/5/06

bullet36 days to Boston!
bulletThis week is the Bayou City Classic 10K; if you're racing, skip the secondary workout on Thursday.

Workout objectives this week

bulletIncrease weekly mileage. At the end of this week, you should be at ~92% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~55 miles this week.
bulletThe Bayou City Classic 10K is on Saturday March 11, 2006.
bulletOne interval workout consisting of 4x1200 @ interval pace w/5:00 active recoveries (this is a VO2Max workout).
bulletThe secondary workout will be 4x1 mile @ threshold pace w/1:00 rests plus 3x1000 w/1:00 rests (also at threshold pace).
Important: If you are racing this weekend, skip the secondary workout.
bulletEasy runs to make up the rest of your weekly mileage. Remember: Train to recover!
bulletInclude a few strides (4-6)  during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.
bulletTry to run gradual down-hills as often as possible - This will prepare you for the down-hills in Boston.

Workout specifics

This is our 2nd week of Phase 4 - Interval workouts. We'll do one interval workout and one threshold workout. All other runs during the week should be easy/rest/recovery runs.

10 Workout - Intervals

bulletWarm-up for 2-3 miles.
bullet4x1200 @ interval pace w/~5:00 active recoveries
bulletCool-down for 2-3 miles.
bulletTotal mileage = 8-10

20 Workout - Lactate threshold

bulletWarm-up for 2-3 miles.
bullet4x1 mile repeats w/1:00 rests plus 3x1000 repeats w/1:00 rests; at threshold pace
bulletCool-down for 2-3 miles.
bulletTotal mileage = 10-12

7 weeks to the marathon
Monday February 27th, 2006 to Sunday March 5th, 2006
Latest news

2/26/06

bulletWe added the Why Runbayou? link. It's shameless promotion, testimonials, and includes the pretty picture of a few of us just before the Houston Marathon.
bulletWe'll be doing the secondary workout on Saturday morning at 6:00am at the Memorial Park Tennis Center.

2/26/06

bulletDepending on how you count, we have seven weeks or 49 days until Boston!
bulletCongratulations to all who raced the Conoco Rodeo 10K on Saturday
bulletWe start Phase 4 this week. That means intervals are the primary workout. These are VO2Max  workouts...tough stuff but necessary. See below for details.

Phase 4 - 1st week of 3 weeks

Workout objectives this week

bulletDecrease weekly mileage from last week. At the end of this week, you should be at ~75% of the peak weekly mileage you'll run during the program (i.e., if your peak weekly mileage is 60 miles, then run ~45 miles this week.
bulletOne interval workout consisting of 6x800 @ interval pace w/3:00 active recoveries (this is a VO2Max workout)
bullet2nd workout is a lactate threshold run within your long run.
bulletEasy runs to make up the rest of your weekly mileage.
IMPORTANT: Train to recover!
bulletInclude a few strides (4-6)  during some of your easy runs this week. Strides are done after you've completely warmed up and run as follows: In the course of about 20-30 seconds, slowly increase your pace, hold for a few seconds, and then gradually reduce your speed to your easy pace. Focus on form. If you're flailing, you're going too fast. Click here for stride details.
bulletTry to run gradual down-hills as often as possible - This will prepare you for the down-hills in Boston.

Workout specifics

This is our 1st week of Phase 4 - Interval workouts. We'll do one interval workout and one tempo run. All other runs during the week should be easy/rest/recovery runs.

10 Workout - Intervals

bulletWarm-up for 2-3 miles.
bullet6x800 @ interval pace w/~3:00 active recoveries
bulletCool-down for 2-3 miles.
bulletTotal mileage = 8-10

20 Workout - Lactate threshold workout on weekend

bulletWarm-up
bullet3 mile tempo run at threshold pace.
bullet1 hour easy
bullet3x1 mile at threshold pace.
bulletCool-down
bulletTotal mileage = 17-20

8 weeks to the marathon
Monday February 20th, 2006 to Sunday February 26th, 2006

Latest news

2/21/06

bulletCongratulations to all who raced the Austin Marathon and Half-Marathon...it was cold!
bulletIf you're racing the Conoco Rodeo 10K this Saturday, skip the hill-bounding on Thursday.

2/17/06

bulletThe Conoco Rodeo Run (10K) is Saturday February 25, 2006. We don't get too many 10Ks in Houston so take advantage of it if you can.
bulletOur last week of Phase 2/3 stuff starts next Tuesday.

Please read
Phase 2 - Hill bounding stuff and Phase 3 - Repetition stuff

bulletThis is the fourth and final week of Phase 2 & 3 combo- Hill training and repetition
bulletIncrease your mileage to ~85-90% of your planned peak weekly mileage
bulletThe next speed workout is Tuesday February 21st, 2006 at 4:45am. The session will start at the Memorial Park tennis center.
bulletNot to worry if you can't make it; you'll just need to do it on your own...a la runbayou.
bulletWe'll be doing a hill-bounding  workout on Thursday and will start at the same time & same place.

Workout objectives this week

bulletIncrease your weekly mileage by ~5% from last week.
bulletOne (1) hill bounding session to focus on technique and strength
bulletOne (1) repetition workout to focus on technique and turnover (~180 steps/minute)
bulletEasy runs to make up the rest of your weekly mileage
bulletTry to run gradual down-hills as often as possible - This will prepare you for the down-hills in Boston.

Workouts

10 Workout - Repetition speed-work

bulletWarm-up for 2-3 miles.
bullet18-20x200 work-bouts with full recoveries (run at repetition pace).
bulletCool-down for 2-3 miles.

20 Workout - Hill bounding

bulletWarm-up for 2-3 miles
bulletThree sets of hill bounding, easy jogging, and wind sprints (3-4 miles)
Click here for hill bounding details
bulletCool-down for 2-3 miles

Objectives

bulletBuild strength in your ankles and quads - increase stride length
bulletDevelop proper turnover - increase running efficiency
bulletDevelop proper technique - reduce overall fatigue

9 weeks to the marathon
Monday February 13th 2006 to Sunday February 19th, 2006

Latest news

2/14/06

bulletHappy Valentines Day!
bulletGood luck to everyone racing in Austin next weekend
bulletIf you're not racing next weekend, don't forget our hill bounding workout on Thursday!
bulletAre you running lots of easy miles DOWNHILL?

2/12/06

bullet9 weeks to the Boston Marathon!
bulletOur 10 workout this week will be at the track on Tuesday; we'll  be doing repetitions; see below
bulletHill bounding will be on Thursday

Please read
Phase 2 - Hill bounding stuff and Phase 3 - Repetition stuff

bulletThis is the third week of Phase 2 & 3 combo- Hill training and repetition
bulletIncrease your mileage to 80-85% of your planned peak weekly mileage
bulletThe combination of Phase 2 & 3 lasts 4 weeks; be patient; focus on form and strength building
bulletThe next speed workout is Tuesday February 14th, 2006 at 4:45am. The session will start at the Memorial Park tennis center.
bulletNot to worry if you can't make it; you'll just need to do it on your own...a la runbayou.
bulletWe'll be doing a hill-bounding workout on Thursday and will start at the same time & same place.

Workout objectives this week

bulletIncrease your weekly mileage by ~5% from last week.
bulletOne (1) repetition workout to focus on technique and turnover (~180 steps/minute)
bulletOne (1) hill bounding session to focus on technique and strength
bulletEasy runs to make up the rest of your weekly mileage
bulletTry to run gradual down-hills as often as possible - This will prepare you for the down-hills in Boston.

Workouts

10 Workout - Repetition speed-work

bulletWarm-up for 2-3 miles.
bullet6x200 and 6x400 work-bouts with full recoveries (run at repetition pace).
bulletCool-down for 2-3 miles.

20 Workout - Hill bounding

bulletWarm-up for 2-3 miles
bulletThree sets of hill bounding, easy jogging, and wind sprints (3-4 miles)
Click here for hill bounding details
bulletCool-down for 2-3 miles

Objectives

bulletBuild strength in your ankles and quads - increase stride length
bulletDevelop proper turnover - increase running efficiency
bulletDevelop proper technique - reduce overall fatigue

10 weeks to the marathon
Monday February 6th 2006 to Sunday February 12th, 2006

Latest news

2/6/06

bulletThe Hermann Park Conservancy Park to Park Run (5 miles) is Saturday February11th.
bulletIf you race on Saturday, skip the 20 workout (repetition workout)

Please read
Phase 2 - Hill bounding stuff and Phase 3 - Repetition stuff

bulletThis is the second week of Phase 2 & 3 combo- Hill training and repetition
bulletThe combination of Phase 2 & 3 lasts 4 weeks; be patient; focus on form and strength building
bulletThe next hill bounding workout is Tuesday February 7th, 2006 at 4:45am. The session will start at the Memorial Park tennis center.
bulletNot to worry if you can't make it; you'll just need to do it on your own...a la runbayou.
bulletWe'll be doing a repetition workout on Thursday and will start at the same time & same place.
bulletIMPORTANT: If you are racing this weekend, Skip the 20 workout.

Workout objectives this week

bulletDecrease your weekly mileage by ~5% from last week.
bulletOne (1) hill bounding session to focus on technique and strength
bulletOne (1) repetition workout to focus on technique and turnover (~180 steps/minute)
bulletEasy runs to make up the rest of your weekly mileage
bulletTry to run gradual down-hills as often as possible - This will prepare you for the down-hills in Boston.

Workouts

10 Workout - Hill bounding

bulletWarm-up for 2-3 miles
bulletThree sets of hill bounding, easy jogging, and wind sprints (3-4 miles)
Click here for hill bounding details
bulletCool-down for 2-3 miles
bulletRead Phase 2 for more details.

20 Workout - Repetition speed-work

bulletWarm-up for 2-3 miles.
bullet4x200, 5x400, 4x200 work-bouts with full recoveries(run at repetition pace).
bulletCool-down for 2-3 miles.

Objectives

bulletBuild strength in your ankles and quads - increase stride length
bulletDevelop proper turnover - increase running efficiency
bulletDevelop proper technique - reduce overall fatigue

11 weeks to the marathon
Monday January 30th 2006 to Sunday February 5th, 2006

Latest news

1/30/06

bulletThe Buffalo Wallow cross country race (~6K) is Saturday February 4th.
bulletIf you race on Saturday, skip the 20 workout (repetition workout)

Please read
Phase 2 - Hill bounding stuff and Phase 3 - Repetition stuff

bulletThis is the first week of Phase 2 & 3 combo- Hill training and repetition
bulletThe combination of Phase 2 & 3 lasts 4 weeks; be patient; focus on form and strength building
bulletThe first hill bounding workout is Tuesday January 31st, 2006 at 4:45am. The first hill bounding session will start at the Memorial Park tennis center. Yep, it's early in the morning...be there!
bulletNot to worry if you can't make it; you'll just need to do it on your own...a la runbayou.
bulletWe'll be doing a repetition workout on Thursday and will start at the same time & same place.
bulletIMPORTANT: If you are racing this weekend, Skip the 20 workout.

Workout objectives this week

bulletIncrease your weekly mileage by ~5% from last week.
Remember: This is the first week of hill bounding and speedwork...it's gonna be stressful! We'll do the first workout easy
bulletOne (1) hill bounding session to focus on technique and strength
bulletOne (1) repetition workout to focus on technique and turnover (~180 steps/minute)
bulletEasy runs to make up the rest of your weekly mileage
bulletTry to run gradual down-hills as often as possible - This will prepare you for the down-hills in Boston.

Workouts

10 Workout - Hill bounding

bulletWarm-up for 2-3 miles
bulletThree sets of hill bounding, easy jogging, and wind sprints (3-4 miles)
Click here for hill bounding details
bulletCool-down for 2-3 miles
bulletRead Phase 2 for more details.

20 Workout - Repetition speed-work

bulletWarm-up for 2-3 miles.
bullet3x200, 5x400, 3x200 work-bouts with full recoveries (run at repetition pace).
bulletCool-down for 2-3 miles.

Objectives

bulletBuild strength in your ankles and quads - increase stride length
bulletDevelop proper turnover - increase running efficiency
bulletDevelop proper technique - reduce overall fatigue

12 weeks to the marathon
Monday January 23rd, 2006 to Sunday January 29th, 2006

Latest news

1/26/06

bulletThere is now a Runbayou BLOG for your commenting pleasure. It's brand new. I know very little about how BLOGs work, but what the heck. Feel free to click and comment.
bulletJust click the Runbayou BLOG button on the left.

1/23/06

bulletThis is week two of our recovery from the Houston Marathon.
bulletPlease, take it easy this week.
bulletWe will begin hill bounding and speed-work next week. For details, check out the Runbayou: Prepare for Boston page.

Workout objectives this week

bulletIncrease your weekly mileage by a bit from last week. Be conservative. If in doubt, rest.
bulletRest and recover.

Workout specifics

This is our 2nd week of recovery from Houston. Please take it easy

13 weeks to the marathon
Monday January 16th, 2006 to Sunday January 22nd, 2006

Latest news

1/16/06

bulletWe did it! Now it's time to rest and recover.
bulletTake it easy this week and next. We'll start training again in 2 weeks.
bulletCheck out the Boston Marathon training program page.

Workout objectives this week

bulletRecover from the Houston Marathon

Workout specifics

Rest and/or very light running or stationary biking

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