Training Plan
Boston Marathon Training Bundle - Alternator Plan (19 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:
- An 18 week detailed program that peaks out at 100 miles per week and utilizes my alternator style of plan (one workout during week, and either a long run or tempo on weekend)
- 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
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 $49.95
Sample Week of Training
Run - Easy 8 miles
8 miles at your easy pace
Planned: 8.0 mi
Other - Strides or Hill Bounds
Strides or Hill Bounds
Rest Day - Rest, Cross-Train or Strength Work
Rest, Cross-Train or Strength/Core Work
Run - WU 1.5 miles
warm up 1.5 miles
Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0
Planned: 1.5 mi
Run - 5x1k @ 10k pace
5 x 1k at 10k pace with 400 meter jog recovery between each.
Planned: 7.0 km
Run - CD 1.5 miles
cool down 1.5 miles
Planned: 1.5 mi
Run - Easy 6 miles
Easy 6 miles at your easy pace
Planned: 6.0 mi
Run - Easy 6 miles
Easy 6 miles at your easy pace
Planned: 6.0 mi
Other - Strides or Hill Bounds
Strides or Hill Bounds
Run - Easy 8 miles
8 miles at your easy pace
Planned: 8.0 mi
Run - Long 15 miles
Long run at easy to long run pace.
Planned: 15.0 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.
