Training Plans

The Birmingham Track Club recognizes the role of training in peak race performance. Whether you are training for a 5K, 10K, 1/2 marathon, full marathon, ultramarathon, or simply searching for a great group of dedicated runners -- Birmingham Track Club has training resources to help you reach your running goals. Please visit the Places to Run in Birmingham page for detailed information on great places to run in the Birmingham area. 

"The will to win means nothing without the will to prepare." --Juma Ikangaa, Tanzania

 

FREE, ONLINE TRAINING PLANS 

Hal Higdon Training

http://www.halhigdon.com/training

   

5K Training

Novice

Intermediate

Advanced

Walk

8K Training

Novice

Intermediate

Advanced

10K Training

Novice

Intermediate

Advanced

Walk

15K & 10 mile Training

Novice

Intermediate

Advanced

Half Marathon Training

Novice 1

Novice 2

Intermediate 1

Intermediate 2

Advanced

HM3

Walk

Marathon Training

Novice Supreme

Novice 1

Novice 2

Intermediate 1

Intermediate 2

Advanced 1

Advanced 2

Personal Best

Marathon 3

Senior

Ultramarathon 50K

Boston Bound

Multiple Marathons

Alternate / Postponed Marathon

Dopey Challenge

Post-Marathon Training

Zero Week

Novice

Intermediate

Advanced

Other Training

Beginning Runner's Guide

Fitness Walking

Winter Training

Spring Training

Cross Country

Triathlon Training - 1

Triathlon Training - 2

 

Boston Marathon Training Plan

http://www.baa.org/races/boston-marathon/participant-information/boston-marathon-training-plan.aspx

 

Helping to prepare you for the Boston Marathon

Welcome to the Boston Marathon Training Plan. Developed by B.A.A., these plans will help guide you to success in April. These training plans are specifically geared towards preparing for the 2018 Boston Marathon, and are not necessarily intended for other events. The 20-week plans begin on Monday, November 27, and culminate at the Boston Marathon on Monday, April 16, 2018.

There are four levels of training plans designed to help you whether you are running over five hours or going for a sub-three hour marathon:

  • Level One is designed around running an average of four days per week
  • Level Two will have you run an average of five days per week
  • Level Three will be an average of six days per week
  • Level Four will have you training six to seven days per week

 

   

 

The step by step increase in daily and weekly mileage is designed to challenge you while also minimizing the risk of training too hard. All four plans build a solid base of running fitness, and will help try to maximize your race potential. As with any training plan, what is outlined is merely a guide on how to build and structure your weekly running routine.

The B.A.A. Boston Marathon Training Plan material is intended to be of general informational use and is not intended to constitute any fitness and/or medical advice. You should always consult a qualified and licensed medical professional prior to beginning or modifying any exercise program. Please use personal judgment when participating in any training or exercise program. Information contained within the B.A.A. Boston Marathon Training Plan may not be reproduced or repurposed without approved written consent from the Boston Athletic Association. 

Best of luck to all runners!

 

PACE CHART

 

Use the pace guides below when determining your pace for the various workouts within the four levels of coaching:

 

Marathon Goal Time 2:45 3:00 3:15 3:30 3:45 4:00 4:15 4:30 4:45 5:00
                     
Easy Runs 7:30
to
7:00
8:10
to
7:35
8:50
to
8:15
9:30
to
8:50
10:10
to
9:30
10:50
to
10:10
11:35
to
10:50
12:00
to
11:20
12:50
to
12:00
13:30
to
12:50
                     
Aerobic Runs 7:00
to
6:40
7:35
to
7:15
8:10
to
7:50
8:50
to
8:30
9:30
to
9:05
10:05
to
9:45
10:45
to
10:20
11:20
to
10:55
12:00
to
11:30
12:40
to
12:10
                     
Marathon Pace Runs/ Intervals 6:25
to
6:15
7:00
to
6:50
7:35
to
7:25
8:10
to
7:55
8:45
to
8:30
9:20
to
9:05
9:55
to
9:35
10:30
to
10:10
11:05
to
10:45
11:40
to
11:20
                     
Half Marathon Pace Runs/ Intervals 6:10
to
5:50
6:45
to
6:30
7:15
to
7:00
7:50
to
7:30
8:25
to
8:05
9:00
to
8:35
9:30
to
9:05
10:00
to
9:40
10:40
to
10:10
11:10
to
10:40
                     
10K Pace Intervals 5:50
to
5:40
6:25
to
6:10
6:55
to
6:40
7:30
to
7:10
8:00
to
7:40
8:30
to
8:10
9:00
to
8:40
9:35
to
9:15
10:00
to
9:40
10:35
to
10:15
                     
5K Pace Intervals 5:35
to
5:25
6:05
to
5:55
6:30
to
6:20
7:00
to
6:50
7:30
to
7:20
8:00
to
7:50
8:30
to
8:20
9:00
to
8:50
9:30
to
9:20
10:00
to
9:50
                     
All Paces Are Per Mile Average