Runbayou: 2007 Boston training

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Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan - Tom Landry

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This training program is designed for folks who ran in the 2007 Houston Marathon (or other January marathon) and want to prepare for the 111th Boston Marathon on April 16th, 2007. In addition to post-marathon recovery, the training  includes the opportunity to run several races leading up to the marathon.

bullet Boston Marathon elevation chart - for those folks who just have to know!
bullet Training guidelines - Basic Runbayou training approach
bullet Schedule - The 2007 Boston Marathon training schedule from 8 weeks out

The course
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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...and the subsequent downhill for the last 5 miles when the quad pounding starts again.

Training guidelines
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Any questions...send me an email at: chiptyme@runayou.com 

 General goals

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

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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!

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

Strategy

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Recover from your winter marathon

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Do lots of downhill running

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Hill bounding for ankle and calf strength

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Speed-work for the spring racing season

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Tempo runs and marathon specific workouts

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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 work-bout? 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.

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This page!!!

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Runbayou: Prepare for Boston -  completed on April 17th, 2006
This program was specifically designed for folks who trained for, and raced, the 2006 Houston Marathon and then trained for the 2006 Boston.

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2006 Chevron Houston Marathon - completed on January 15th, 2006.
This was a 30 week Runbayou program.

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Each week, you'll do a primary workout, a secondary workout, and usually a long run. ALL other running should be easy runs. REPEAT: ALL other running days should be easy runs! Remember, recovery is key to the most basic law of training

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Space your workouts such that you do not do back-to-back speed sessions. In other words, schedule at least one easy day between speed workouts and your long run

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Your primary workout is the most important workout of the week. If you can only do one workout in the week, do the primary workout. In other words, skip the secondary workout if you only have time for one workout.

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Do not increase your weekly mileage by more than 10% of the previous week's mileage.

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In April you'll taper. This means your weekly mileage will decrease. See calendar below.

Schedule
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NOTE: The days of the workouts are only suggestions.

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

8 weeks to Boston
2/19-2/25
Phase 2

Easy running or rest

~85-90% of your planned peak weekly mileage

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

Easy running or rest

Down-hill as often as possible

 

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

Click here for hill bounding details

Skip if you're racing on the weekend

Easy running or rest

Down-hill as often as possible

 

Long Run (Sat or Sun)
~33% of total weekly mileage
7 weeks to Boston
2/26 - 3/4
Phase 3

Easy running or rest

~75% of the peak weekly mileage

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

Easy running or rest

Down-hill as often as possible

 

Easy running or rest

Down-hill as often as possible

 

Easy running or rest

Down-hill as often as possible

 

10 workout
3 mile tempo @ threshold pace, 1 hour easy, 3x1 mile @ threshold pace w/1 minute rests (Sat or Sun)
6 weeks to Boston
3/5 - 3/11
Phase 3

Easy running or rest

~92% of the peak weekly mileage

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

Easy running or rest

Down-hill as often as possible

 

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

Important: Skip if racing on weekend

Easy running or rest

Down-hill as often as possible

 

Long Run (Sat or Sun)
~33% of total weekly mileage
5 weeks to Boston
3/12 - 3/18
Phase 3

Easy running or rest

Total mileage this week is 100% of planned peak mileage

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

Easy running or rest

Down-hill as often as possible

 

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

Easy running or rest

Down-hill as often as possible

 

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

Tempo runs are at threshold pace.

4 weeks to Boston
3/19 - 3/25
Phase 4

Easy running or rest

Total mileage this week is 100% of planned peak mileage

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

Easy running or rest

Down-hill as often as possible

 

Easy running or rest

Down-hill as often as possible

 

Easy running or rest

Down-hill as often as possible

 

Marathon Pace Run workout (Sat or Sun) lesser of 15 miles or 2 hours

April 2007
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MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Mar 26
3 wks to Boston
Phase 4

Easy running or rest

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

Mar 27

Easy running or rest

Down-hill as often as possible

Mar 28

Easy running or rest

Down-hill as often as possible

Mar 29

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

Mar 30

Easy running or rest

Down-hill as often as possible

Saturday Mar 31  -  Sunday April 1

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

2
2 wks to Boston

Taper
Week 1/2

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

3

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

4

 

5

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

Important: If racing on weekend, do NOT do this workout today

6

 

7

5K race if desired or Long Run (Sat or Sun)
~8-12 miles easy

OR

Easy

8

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

OR

Easy

9
1 wk to Boston

Taper
Week 2/2

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

10

Easy

11

Easy

12

4x1000-1200 at threshold pace with full recoveries

13

Easy

14

Easy/Rest

Carb-load

15

Easy 2-3 miles in the morning

Carb-load

16

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

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Last modified: 07/27/08