Qualifying for the Boston Marathon is one thing, training for it is a whole other challenge. The race is notoriously hilly, and the April weather can be unpredictable – spring-like; days are warm but temperatures vary greatly from start to finish.
As one of the most popular and iconic races in the world, the Boston Marathon attracts runners from all over the globe. If you’ve qualified for the race, be prepared both mentally and physically for the challenge ahead.
The race was first run in 1897, and has been run every year since. Members of the Boston Athletic Association, which has been the race organizer from the outset, were inspired by the 1896 Olympics to put on a new running event, the marathon, that had debuted at those Olympic Games.
They established a 24.5-mile route from Ashland, Massachusetts, to downtown Boston. In 1924, when the marathon distance was standardized at 26 miles, 385 yards, the start line was moved farther west to Hopkinton. The finish line has always been in Boston, albeit in four different locations over the years. (1)
But as with all the challenges, there are also great rewards – the feeling of accomplishment as you cross the finish line, the support of spectators lining the streets, and most importantly, the bragging rights that come with running one of the most prestigious races in the world.
So let’s jump right into what is required to make this event a success. Remember, it is a strategic race and not a fast course by any means – with its rolling hills and sharp turns, runners need to be strategic in order to conserve energy and make up time. Therefore, mastering the Boston Marathon is not only about having physical endurance but also knowing how to tactically approach the race, and may take multiple tries to get it right.
This Boston Marathon training plan is designed to help you make the most of your training and get you to the finish line feeling strong.
3 Important Factors to Consider
Health – First and foremost, you need to be physically healthy enough to endure 26.2 miles of running. If you have any pre-existing injuries or health conditions that may hinder your ability to complete a marathon, it’s best to consult with a doctor before beginning training.
Schedule – Training for a marathon is a time-consuming process. You’ll need to be able to commit several hours each week to running, and you may have to make some lifestyle changes in order to accommodate the training schedule.
Motivation – Running a marathon is not for the faint of heart. It takes an incredible amount of dedication and hard work. Be sure that you’re prepared to put in the effort before embarking on your marathon journey.
If all that sounds good to you, then it’s time for the Boston marathon qualifying training plan.
Set a Pacing Strategy
One of the most important aspects of running a marathon is pacing yourself. This is especially critical in the Boston Marathon because of its hilly terrain – runners have to be in control of their breathing and heart rate, and cannot go out too fast or they burn out before the finish line.
Keep in mind that the Boston Marathon is not a flat course, so don’t be discouraged if your pace is slower than usual – the hills will slow you down. Just focus on maintaining a consistent effort and keeping your heart rate in check, and you’ll be able to make up the time on the downhills and flats.
The average finishing time for the Boston Marathon is between 3 – 4 hours, so use this as a guide for setting your pace. If you’re aiming for a time under 3 hours, you should be able to run a sub-6:00 minute per mile pace; for 4 hours, an 8:00 minute per mile pace.
Of course, these are just averages and your actual finishing time will depend on different factors such as weather conditions on the day, how well you’ve trained, and your overall fitness level. However, things won’t always go according to plan. If you find yourself flagging in the latter half of the race, don’t be afraid to slow down and take a few walking breaks.
Be Prepared for the Weather
The month of April is itself notoriously unpredictable, so you can only imagine how the weather can be on race day. Warm days are not uncommon but the rain and wind can make things tricky. In 2018 runners faced this kind of weather: cold temperatures, heavy rain, and strong winds – which is definitely not ideal marathon weather. So what must Boston-bound athletes do? Be prepared for anything and everything.
On race week, check the weather forecast and adjust your clothing accordingly. If it’s going to be cold, dress in layers that you can shed as the temperature warms up. If the weather is predicted to be hot, wear light, breathable fabrics. And if wet, consider the gear that will keep you dry and protect you from the elements.
A lot of runners like to wear throwaway clothes at the start line that they can ditch once they warm up. This can be anything from a pair of old shoes to a trash bag – whatever you don’t mind getting wet and muddy. One more thing, the Boston Marathon has water stations every 1.5 – 2 miles, so take advantage of these and drink often.
Between 30g to 60g of carbohydrate per hour is a good number to aim for, and will help to top off your energy levels so you can maintain a consistent pace. This can come in the form of energy gels, chews, or drinks. Experiment with different products in training to see what works best and practice taking in calories while running.
Nutrition and Hydration
Proper nutrition and hydration are key to any marathon, but even more so in the Boston Marathon because of its hilly terrain. The uphills will tax your muscles and the downhills put stress on your joints, so fueling your body with the right mix of carbs and proteins is extremely essential. And since you’ll be sweating more than usual, you need to make sure you’re hydrating properly to replace the lost fluids.
During training, tapering, and leading up to race day aim to eat a diet that is high in carbohydrates. This helps your body store energy in the form of glycogen, which you can then use during the marathon. Sweat rate also varies from person to person; keep an eye on how much fluid you’re losing during training runs and adjust your intake accordingly.
A general rule of thumb is to Drink Early and Often – that is, start hydrating before the race even starts, and then drink at regular intervals throughout the race.
Generally, runners like to carb-load the night before the race, but this is not necessary if you’ve been eating a balanced diet in the lead-up to the race. Just make sure you have a good breakfast on race morning, and eat a light snack an hour or so before the start.
Familiarize Yourself with the Course
Take some time to study the elevation changes and turns of the Boston Marathon course. This helps you better understand what to expect on race day and enables you to set a more realistic goal. The first half of the race is relatively flat, but things start to get challenging after the halfway mark.
Heartbreak Hill, which comes at around mile 20, is the most notorious section of the course. It’s a long, gradual uphill climb that can really zap your energy levels. But don’t worry, the crowd support is always strong here and will help get you to the top.
Once you hit the top of Heartbreak Hill, it’s mostly downhill from there to the finish line. Use this opportunity to make up some time, pick up the pace and try to pass anyone you can. Speed work in your training sessions will definitely come in handy here.
We all are well aware of the fact that the Boston Marathon is not an easy race and training for it won’t be as simple as a 5k training plan. While we can’t control the weather or the hills, but there are things as runners that we can do to increase our chances of success on race day. The right preparation, both in terms of training and nutrition is key to nailing the Boston Marathon. But most importantly, believe in yourself and give it your all on race day.
