BOSTON MARATHON TRAINING EMAIL COURSE
When to Include the 2-4-2 In Your Training
You’ll want to begin the course-specific hill work about 12-14 weeks away from the race; January most years, June this year with the race being in September.
This hill specific workout is designed to strengthen and temper the quads for both the downhill’s and uphill’s on the course. The goal is to breakdown the quads early in the training cycle so you can do longer and harder hills later in the training segment without being as sore.
Starting early also gives you plenty of time to slowly build up your tolerance without thrashing your legs. You can’t expect your body to handle massive hill workouts your first few sessions.
Starting in January helps you build your tolerance.
I often suggest runners use a 2-3 cycle progression for this specific workout, each spaced about 3 weeks apart (give or take).
So, workout 1 might be 1 mile tempo, 4 x uphill downhill repeats, 1 mile tempo
The second progression 3 weeks later would be 1 tempo, 8 x hill repeats, 1 x tempo
Finally, the last workout would be the 2-4-2 workout in full.
If you like this workout idea and want to learn more about how to prepare your training specifically to the Boston course, check out our free 4-part email course below.
Ready for More?
This FREE 4-Part Email Course is the ultimate resource for conquering the Boston Marathon course.
Lesson 1
Guide to Downhill Running and Mastering the Newton Hills
Lesson 2
10 Tips to Tame the Fabled Boston Course
Lesson 3
3 More Boston Specific Long Runs and Workouts
Lesson 4
Mile-by-mile Split Calculator That Factors in Elevation
Ready to Train Specifically for the Boston Marathon Course?
If you’re racing Boston with the goal of recording a PR or running your best time, knowing how to target your training specifically to the demands of the course is essential. You need to prepare your legs for the demanding hills, develop your patience for the early miles, and prepare for the quad-pounding downhill finish.
This guide will ensure you have everything you need for a PR performance!
10 Tips to Tame the Hills of Boston
Some runners manage to sail over the climbs and dips between Hopkinton and Copley Square with remarkable success, even on their first try. Those who do are the ones who come prepared. Here are my ten tips (learned the hard way) to prepare for taming the hills of Boston.
Boston Marathon Pacing Calculator
The Boston Marathon Pace Calculator will help you establish the perfect target race pace over the fabled Boston Marathon hills. The pace calculator will help ensure that all of your hard training for race day isn’t wasted with a poor race strategy.
Guide to Downhill Running
The downhill sections of Boston can be just as dangerous as the uphills. Making sure your body is prepared for them can make a huge difference on race day. We show you how to be ready for the downhills of Boston, even if you do not live near hills!
Specific Workouts for the Boston Marathon Course
From long runs to course specific workouts, we help you learn how to add the specific workouts you need to your plan to conquer the course on race day.
What other runners are saying about our webinars & Email Courses
