Tier One Run Club 
Boston 2025
2025 is going to be an exciting year! I’m going to be two marathons. This first is the Boston Marathon! This is the plan I will be using. It is a modified Pfitzinger 18/70 (miles) plan. Check it out!
Goal: 2:25:00 (3:27/km pace)
Training Paces
Marathon Pace (MP): 3:27/km
Recovery: 4:30-4:45/km
General Aerobic & MLR: 4:00-4:20/km
Lactate Threshold (MP): 3:15-3:20/km
VOâ‚‚max: 3:05-3:12/km
Long Runs: Start at 4:15-4:30/km, progress to 4:00-4:15/km
Strides: 2:45-3:00/km
Strength Training Sessions
S1 (Monday) - Lower Body Focus
Dynamic warm-up (5 mins)
Circuit (20 mins, 40 sec work/20 sec transition):
    • Bulgarian split squats
    • Single-leg deadlifts
    • Walking lunges
    • Calf raises
    • Bridges
    • Planks
Cool down/stretch (5 mins)
S2 (Thursday) - Core/Upper Body Focus
Dynamic warm-up (5 mins)
Circuit (20 mins, 40 sec work/20 sec transition):
    • Push-ups
    • Dumbbell curls
    • Boat to low boat
    • Side planks
    • Mountain climbers
    • Russian Twists
Cool down/stretch (5 mins)
Weekly Schedule
| Week | Monday AM | Monday PM | Tuesday | Wednesday | Thursday AM | Thursday PM | Friday | Saturday | Sunday | Total KM |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 | Recovery 9km + S1 | - | LT 12km w/ 6.4km @ 15K-HM | MLR 16km | Recovery 10km + S2 | - | Rest | GA 13km | Long 27km | 87 |
| 2 | Recovery 9.7km + S1 | - | GA+speed 12.9km w/ 10x100m | MLR 20.9km | Recovery 9.7km + S2 | - | Rest | MLR 17.7km | MP 27.4km w/ 12.9km @ MP | 98.3 |
| 3 | Recovery 9.7km + S1 | - | LT 16.1km w/ 8km @ 15K-HM | MLR 22.5km | Recovery 9.7km + S2 | - | Rest | MLR 19.3km | MLR 25.7km | 103 |
| 4 | Recovery 9.7km + S1 | - | GA+speed 16.1km w/ 10x100m | MLR 22.5km | Recovery 9.7km + S2 | - | Rest | MLR 19.3km | Long 32.2km | 109.5 |
| 5 | Recovery 9.7km + S1 | 6.4km | LT 16.1km w/ 6.4km @ 15K-HM | MLR 24.1km | Recovery 9.7km + S2 | - | Rest | MLR 20.9km | MP 29km w/ 16.1km @ MP | 115.9 |
| 6 | Recovery 11.3km + S1 | - | GA+speed 16.1km w/ 10x100m | MLR 20.9km | Recovery 9.7km + S2 | - | Rest | GA 16.1km | Long 25.7km | 99.8 |
| 7 | Recovery 9.7km + S1 | 6.4km | LT 17.7km w/ 8km @ 15K-HM | MLR 24.1km | MLR 20.9km + S2 | - | Rest | GA+speed 12.9km w/ 10x100m | Long 32.2km | 123.9 |
| 8 | Recovery 9.7km + S1 | 6.4km | GA 14.5km | MLR 24.1km | Recovery 9.7km + S2 | 6.4km | Rest | Recovery 11.3km | Long 35.4km | 120.7 |
| 9 | Recovery 9.7km + S1 | 6.4km | GA 14.5km | MLR 24.1km | Recovery 9.7km + S2 | 6.4km | Rest | Recovery+speed 11.3km w/ 6x100m | MP 29km w/ 19.3km @ MP | 115.9 |
| 10 | Recovery 9.7km + S1 | 6.4km | MLR 17.7km + Recovery 6.4km | VOâ‚‚max 14.5km w/ 6x800m @ 5K | GA 14.5km + S2 | - | Rest | GA+speed 12.9km w/ 10x100m | Long 25.7km | 107.8 |
| 11 | Recovery 9.7km + S1 | 6.4km | LT 19.3km w/ 11.3km @ 15K-HM | MLR 24.1km | Recovery 9.7km + S2 | 6.4km | Rest | GA 12.9km | Long 38.6km | 127.1 |
| 12 | Recovery 9.7km + S1 | 6.4km | VOâ‚‚max 14.5km w/ 5x600m @ 5K | MLR 24.1km | Recovery+speed 11.3km w/ 6x100m + S2 | - | Rest | Race 15km | Long 29km | 110 |
| 13 | Recovery 9.7km + S1 | 6.4km | VOâ‚‚max 19.3km w/ 6x1000m @ 5K | MLR 24.1km | Recovery 9.7km + S2 | 6.4km | Rest | MLR 19.3km | MP 32.2km w/ 22.5km @ MP | 127.1 |
| 14 | Recovery 9.7km + S1 | 6.4km | VOâ‚‚max 14.5km w/ 5x600m @ 5K | MLR 22.5km | Recovery+speed 11.3km w/ 6x100m + S2 | - | Rest | Race 15km | Long 29km | 108.4 |
| 15 | Recovery 9.7km + S1 | 6.4km | GA 12.9km | VOâ‚‚max 19.3km w/ 6x1200m @ 5K | MLR 24.1km + S2 | 6.4km | Rest | GA+speed 12.9km w/ 8x100m | Long 35.4km | 127.1 |
| 16 | Recovery 9.7km + S1 | - | VOâ‚‚max 14.5km w/ 5x600m @ 5K | MLR 22.5km | Recovery+speed 11.3km w/ 6x100m + S2 | - | Rest | Race 10km | Long 27.4km | 95.4 |
| 17 | Recovery 9.7km + S1 | - | GA+speed 12.9km w/ 8x100m | Recovery 9.7km | VOâ‚‚max 14.5km w/ 3x1600m @ 5K + S2 | - | Rest | GA+speed 11.3km w/ 8x100m | MLR 20.9km | 79 |
| 18 | Recovery 9.7km + S1 | - | GA 11.3km | Dress rehearsal 12.9km w/ 3.2km @ MP | Recovery 9.7km + S2 | - | Rest | Recovery 6.4km | MARATHON | 50 |
Key Notes
• All strength sessions should be done post-run
• During race weeks, reduce circuit timing to 30/30 sec work/rest
• Skip strength sessions during the final taper week (Week 18)
• Friday is always a complete rest day
• Include hills early on
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