Training for the Boston Marathon: A Guide for Novice Runners
The Boston Marathon is one of the most prestigious running events in the world. If you're a novice runner dreaming of participating, you're in the right place. This blog post outlines a comprehensive training plan designed to get you race-ready. Remember, every runner is different, so feel free to adjust the plan according to your needs.
Boston Marathon Training Program
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How to run a marathon
Reading and enacting a training program starts with understanding these key terms:
Cross train: other forms of exercise other than running. Ideally, this should include strength training at least 1x/week, but can also include low impact forms of cardiovascular exercise (e.g. biking, swimming, etc.).
Active rest: light movement that improves mobility. Examples of active rest include walking, yoga, foam rolling, and stretching.
Rest: similar to some “active rest” activities (e.g. foam rolling, stretching, easy walk), meditation, or curling up with a good book - whatever you find helps your body recover. Rest and recovery are essential to a successful marathon training program!
Pace: difficulty of pace is unique to each person and, therefore, you must determine what “easy” and “medium” mean to you. “Easy” should be the pace you feel comfortable sustaining for long runs. “Medium” should feel like a challenge to maintain, but still sustainable for medium distance mileage.
Phases of marathon training
We’ve divided our program into 4 main phases based on the goals and focus given the number of weeks away from the race.
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Set a foundation with three weeks of gradually increasing milage, crossing training, and active rest workouts.
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Build your endurance, speed, and strength with progressively longer runs, striding work-outs, and cross training to prevent injury and strengthen your legs.
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Train to win. This phase incorporates subtle increases in mileage while emphasizing longer and longer runs, continued strength training, and progressively harder speed workouts.
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You’ve put in the work. Now let yourself recover ahead of the big day. Let off the gas in week 18 and hit the breaks in week 19. Marathon Monday is a big day - Enjoy it!