How to Train for the Boston Marathon

Run in April each year, the Boston Marathon is considered one of the world's most prestigious distance races. Over 20,000 runners compete in the 26 mile, 385 yard race every year. If you dream of being among those athletes, careful training can help you reach your goal.

Difficulty: Challenging

Instructions

Things You'll Need:

• Running shoes (the best shoes you can afford)
• Stopwatch

1. Start immediately. If you are not already running, start. If you are, gradually increase your runs to five times a week and slowly add miles.

2. Run three regular training runs every week. These runs should cover 3 to 10 miles, with one longer and two shorter sessions every week.

3. Add interval workouts once a week. These training sessions include alternating short, fast bursts of running and slower recovery running. These runs should total 3 to 5 miles, with 800 to 3,000 yard intervals.

4. Schedule long runs. If you are going to compete in the Boston Marathon, your body will need to get used to running longer distances. Run these sessions more slowly than your usual runs and gradually increase the mileage to 20 miles.

5. Taper your training in the three weeks leading up to the Boston Marathon. Decreasing the distance and the speed of these last sessions will allow your body to save energy for race day.

Tips & Warnings

• If you expect to run the marathon faster than your usual pace, you will need to add tempo runs to your training schedule. Use your stopwatch to set your pace within 10 seconds of your expected race pace.
• Once your runs have reached five miles, add water to your training routine. Slow down to a walk and take several sips from your water bottle.
• Stop running if something hurts and see your doctor. Never try to run through your pain. Running through the pain can lead to more serious injuries.

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Resources

• Boston Marathon homepage.