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This 20-week Boston Qualifier plan is designed to help experienced runners confidently chase a sub-3:20 marathon — positioning you safely under the 3:25 women & non-binary, 18–34 Boston Qualifying standard.
It’s best suited for runners with a solid training base who are ready to take their performance to the next level. If you’ve been running consistently and can already run around a 20:30 5K or a 1:35 half marathon, this plan will help bridge the gap to your BQ.
The plan guides you through four purposeful phases:
Base Building: Reinforces aerobic strength and prepares your body for higher mileage.
Speed Building: Develops efficiency and strength through targeted workouts.
Marathon-Specific: Sharpens endurance, pacing, and fueling strategies for race day.
Taper: Lowers volume to ensure you arrive rested and ready to perform.
You’ll run 5–6 days per week, starting around 25 miles and peaking near 50. Each week includes detailed notes and pace ranges explaining how to execute every run — so you train smart, recover well, and hit your goal with confidence.
This plan blends structure, intensity, and strategy to help you reach your Boston dream — strong, prepared, and ready to crush sub-3:20.
This 20-week Boston Qualifier plan is designed to help experienced runners confidently chase a sub-3:20 marathon — positioning you safely under the 3:25 women & non-binary, 18–34 Boston Qualifying standard.
It’s best suited for runners with a solid training base who are ready to take their performance to the next level. If you’ve been running consistently and can already run around a 20:30 5K or a 1:35 half marathon, this plan will help bridge the gap to your BQ.
The plan guides you through four purposeful phases:
Base Building: Reinforces aerobic strength and prepares your body for higher mileage.
Speed Building: Develops efficiency and strength through targeted workouts.
Marathon-Specific: Sharpens endurance, pacing, and fueling strategies for race day.
Taper: Lowers volume to ensure you arrive rested and ready to perform.
You’ll run 5–6 days per week, starting around 25 miles and peaking near 50. Each week includes detailed notes and pace ranges explaining how to execute every run — so you train smart, recover well, and hit your goal with confidence.
This plan blends structure, intensity, and strategy to help you reach your Boston dream — strong, prepared, and ready to crush sub-3:20.
