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
VO₂max: 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	VO₂max 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	VO₂max 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	VO₂max 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	VO₂max 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	VO₂max 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	-	VO₂max 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	VO₂max 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