Biggest Boston Marathon Mistakes (Training + Racing) - StrengthRunning

Aug 13, 2025

Intro: This is a quick summary of Biggest Boston Marathon Mistakes (Training + Racing) from Strength Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Hill focus: Train both up‑hills and down‑hills. Down‑hill work builds eccentric strength and prepares you for Boston’s net‑downhill profile.
Down‑hill workouts: start with 30‑second to 1‑minute downhill pickups, progress to 2‑minute repeats (4‑8 reps) at a 5K/10K effort, and if you have a 3‑4‑mile steady downhill, run it at marathon pace or ~10 sec per mile faster.
Race‑day pacing: don’t sprint the early downhill miles. Aim to be a few seconds slower than your goal pace for the first 2‑3 miles to limit muscle damage.
Fueling: aim for 60–90 g of carbs per hour (e.g., 2–3 gels + a sports drink) and test your nutrition plan on long runs.
Logistics: practice early‑morning long runs and the long wait before the start to train your gut and mental stamina.

Workout Example

Warm‑up: 10 min easy on mixed terrain.
Down‑hill pickups: 6 × 30 sec downhill strides (focus on quick leg turnover).
Down‑hill repeats: 4 × 2 min downhill at 5K effort, jog back up for recovery.
Long downhill: 3 mi on a steady grade at marathon pace or ~10 sec/mi faster.
Cool‑down: 10 min easy. Adjust the paces to match your own training zones using the Pacing app.

Closing Note: Try these hill‑centric sessions and pacing tweaks in your next training block, and feel free to customize the distances and speeds to suit your own goals. You’ll be better prepared for Boston’s hills, fuel, and race‑day rhythm—good luck, and happy running!