Free PDF · 12 weeks · One for each tier
The Base Build
Get your legs under you before Week 1.
| Not running yet, or barely running | Week 1 |
|---|---|
| Already running once or twice a week | Week 5 |
| Already running two or three times a week | Week 9 |
Pick yours
One for each tier.
Tell me what you’re going for, and I’ll email you the one for that tier.
What's inside
Everything between now and Week 1 is base.
Tier I: Finish strong
Tier II: A big PB
Tier III: A Boston qualifier, or faster
Twelve weeks, laid out
Easy running, some cross-training and a little strength. The PDF has your weeks laid out.
Start where you are
Not running yet? Start at Week 1. Running once or twice a week, Week 5. Two or three times, Week 9.
Then Week 1
Pick a race and count back 12 weeks. That Monday is your Week 1. If it’s your first marathon, find a flat one, under 400 feet of climbing.
One thing I wish somebody told me early: easy runs need to feel easy. I ran everything hard for years and paid for it on race day.
— Eric
When you're ready
The twelve-week course
Tier I for a first marathon, Tier II for a big PB, Tier III for a BQ or faster. One video a week, with fueling, pacing, workouts, recovery and race planning in the week you need them.
Tier I
$24714 videos · 12 weeks
Your first marathon, or your first time on a real plan. Week 1 is three days of running. By the end you’ll run 16 miles (25.5km) and finish at marathon pace. We cover easy running, cross-training, fueling, recovery, your first threshold workouts, and how to run each half of the race.
Start Tier ITier II
$24714 videos · 12 weeks
You’ve done one or a few, but now we get faster. You should be holding 20–30 miles (32–48km) a week before Week 1. You’ll peak around 54–60 miles (87–97km), with marathon pace in your long runs, a 20-miler (32km), and a 10K time trial that sets your race pace.
Start Tier II
