Training Plan
14 Week Boston Marathon Virtual Group- 75 Miles Per Week (16 Weeks)

Make your upcoming Boston Marathon your best one yet! Luke Humphrey Running has taken our wildly successful Hansons marathon programs and tailored them specifically for the unique Boston course. We’ve also bundled all of our video resources to make the whole picture of the training come together. Here’s a quick look at everything you get:

- A 14 week detailed program that peaks out at 100 miles per week
- All of our Boston Marathon training course videos and handouts (5 courses and hours of video in .MP4 format)
- Our presentations and video on flexibility, resistance, and ancillary training
- Videos on recovery, bouncing back from illness and injury, and nutrition
- Videos on executing your Boston race plan, and returning to running post race
-structured workout feature and daily pace guidance
-Private Facebook group coaching

NOTE: When you apply this plan, apply with the end date of the Sunday following marathon Monday. I have some recovery items in the six days following the race.

 

Only $250.00

Sample Week of Training

Other - Marathon Strength

Blog Post on Strength Workouts

https://lukehumphreyrunning.com/strength-workouts/

Run - Easy 8 miles

8 miles at your easy pace

Planned: 8.0 mi

Other - Strides or Hill Bounds

Strides or Hill Bounds

Run - WU 2 miles

warm up 2 miles

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 2.0 mi

Run - 12x400 @10k pace

12x400 @10k pace with 200 jog recovery

Planned: 4.5 mi

Run - CD 2 miles

Cool down 2 miles

Planned: 2.0 mi

Run - Easy 4 miles

4 miles at your easy pace

Planned: 4.0 mi

Other - Switching Days

If you need an extra day of recovery, you can switch your Thursday and Friday around. This will give you an extra day of recovery between the two more intense SOS days. This then means that your longer weekend day needs to be kept under control.

Run - WU 2 miles

warm up 2 miles

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 2.0 mi

Run - 5x2 Mile @ Goal MP

5x2 miles at goal marathon pace with 1/2 mile jog recovery in between.

Planned: 12.0 mi

Run - CD 2 miles

Cool down 2 miles

Planned: 2.0 mi

Run - Easy 8 miles

8 miles at your easy pace

Planned: 8.0 mi

Run - Easy 10 miles

10 miles @ your easy pace

Planned: 10.0 mi

Other - Strides or Hill Bounds

Strides or Hill Bounds

Run - Long 18 miles

18 miles with majority in your long run pace range.

Planned: 18.0 mi


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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