If you’re coming off a winter layoff and just getting your training going for the year, six weeks of steady easy running is recommended — with 2x weekly striders or 20-30 second light sprints — is smart basebuilding plan. If your running has been consistent and you’re looking at the 2025 race schedule and want to be ready to go, weekly speed and threshold work is going to prep your body and your mind.
Key Workout #1: Intervals
Burlington High School 5:45pm. Fartlek-style interval training.
2-miles easy warmup
4-6 striders
6 x 2.5 minutes hard (aka I-pace) with 3-minute jog recoveries
1-2 miles easy warmdown
KEY WORKOUT #2: Threshold Training
1-2 miles easy warmup plus 3-6 striders
3-4x 1-mile “cruise intervals” — a comfortably hard pace or T-pace with 2-minute jog recoveries. Go for 3 if you haven’t done T training in a while or your mileage is under 25-miles per week.
1-mile warmdown jog
KEY WORKOUT #3: LONG RUN
Long run at an easy, aerobic pace (able to hold a conversation). Should not be longer than 25% of your weekly mileage. Ideally 60-90 minutes. If you’re training for Boston — based on your volume and the length of your previous long runs — six weeks out from race day around 2 hours is where you want to be. I used to do 3-hour-plus long runs in my marathon days but a lot of the thinking has changed about what the minimum effective dose is on the long run. Experienced marathoners tend to have figured out what works best for them. Last long run is typically recommended to be 4 weeks out from race day. I had success (in my mid-20s) with 3 weeks out from race day.
Fill the rest of your week with easy runs 30-60 minutes in length and/or crosstraining (elliptical work is an especially good choice), strength training, mobility/flexibility work (10 minutes a day can boost injury prevention, recovery and performance) and off-days.