As promised, here is my Goofy Challenge/Boston Marathon training plan. It’s based on the advanced Hansons Marathon Method that I’ve used a few times with some modifications:
Extra rest day on Monday. There’d normally be an easy 6-8 mile run there, but running in the dark & snow before or after work is a combination I’d prefer to avoid. There’s a 5:30am crossfit class that I could do if I’m motivated to get up that early, but I’m not sure if I want to be sore from CF for both of the SOS workouts on Tuesday and Thursday. I’ll play it by ear.
Swapped Wednesday with Friday and added crossfit. Friday’s miles should be 6 or 7, but I just made it 6 all the time so it was easy to remember. Friday will be the same work situation as Monday, so I’d rather do most of my training on Wednesday instead when I have more time during the day.
Ramp-up for the Goofy Challenge in the early weeks. Since the week of the marathon and the week after will be taper/recovery plus vacation, I decided to extend the schedule by two weeks so I wouldn’t really miss anything. I’m putting a lot of faith in my ability to cover the distance with minimal training as long as I keep the pace relaxed. Hopefully a few long runs will give my cardio enough of a boost that I can do it without dying.
As for pacing, I think I’m going to stick with what I did for Chicago — 5:40 for “speed”, 6:30 for “strength”, 6:40 for “tempo”, and 7:30 for “easy”. Those are all paces in line with a 2:55 goal, which should give me enough buffer to run sub-3 again at Boston (I hope).
Obviously this will not be exactly what I do. Winter weather is fickle and will force me to adjust at times. Slick & snowy conditions can make it very hard to do a speed/strength/tempo run. Deep snow can make a long run difficult. I really try to avoid the treadmill for all of this unless it’s absolutely necessary. I did everything outside last winter, but maybe I was just lucky. The Yaktrax, balaclava, SmartWools, and double gloves are all ready to go. 
Family commitments will also disturb some of the plan. There are swim meets, camping trips, and other things that I’ve tried to plan around, but inevitably will cause something to be missed or shortened. I do my best to get in the key workouts, but sacrificing a few miles here or there should be fine.

As promised, here is my Goofy Challenge/Boston Marathon training plan. It’s based on the advanced Hansons Marathon Method that I’ve used a few times with some modifications:

  • Extra rest day on Monday. There’d normally be an easy 6-8 mile run there, but running in the dark & snow before or after work is a combination I’d prefer to avoid. There’s a 5:30am crossfit class that I could do if I’m motivated to get up that early, but I’m not sure if I want to be sore from CF for both of the SOS workouts on Tuesday and Thursday. I’ll play it by ear.
  • Swapped Wednesday with Friday and added crossfit. Friday’s miles should be 6 or 7, but I just made it 6 all the time so it was easy to remember. Friday will be the same work situation as Monday, so I’d rather do most of my training on Wednesday instead when I have more time during the day.
  • Ramp-up for the Goofy Challenge in the early weeks. Since the week of the marathon and the week after will be taper/recovery plus vacation, I decided to extend the schedule by two weeks so I wouldn’t really miss anything. I’m putting a lot of faith in my ability to cover the distance with minimal training as long as I keep the pace relaxed. Hopefully a few long runs will give my cardio enough of a boost that I can do it without dying.

As for pacing, I think I’m going to stick with what I did for Chicago — 5:40 for “speed”, 6:30 for “strength”, 6:40 for “tempo”, and 7:30 for “easy”. Those are all paces in line with a 2:55 goal, which should give me enough buffer to run sub-3 again at Boston (I hope).

Obviously this will not be exactly what I do. Winter weather is fickle and will force me to adjust at times. Slick & snowy conditions can make it very hard to do a speed/strength/tempo run. Deep snow can make a long run difficult. I really try to avoid the treadmill for all of this unless it’s absolutely necessary. I did everything outside last winter, but maybe I was just lucky. The Yaktrax, balaclava, SmartWools, and double gloves are all ready to go. 

Family commitments will also disturb some of the plan. There are swim meets, camping trips, and other things that I’ve tried to plan around, but inevitably will cause something to be missed or shortened. I do my best to get in the key workouts, but sacrificing a few miles here or there should be fine.

  1. cmjhawk86 said: Nice. Like the color coding. Do you find the crossfit helpful? I’m a bike guy when it comes to XT.
  2. malloryrunsthis said: Your training plan is insane. I say this out of respect but damn. And yay for yaktrax!
  3. runningonredbull said: Are the tempo workouts the mileage stated or in addition to a warmup or cool down? Ex. 6 miles total or warm up, 6 miles, cool down?
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