HOW TO QUALIFY FOR THE BOSTON MARATHON | TRAINING TIPS | SAGE RUNNING BQ PLAN - Vo2maxProductions

Aug 13, 2025

Intro: This is a quick summary of HOW TO QUALIFY FOR THE BOSTON MARATHON | TRAINING TIPS | SAGE RUNNING BQ PLAN from Vo2maxProductions. 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

Mileage matters: Most Boston‑qualifiers run 40‑70 mi / week. A solid aerobic base (40 mi + weekly) is the foundation before adding speed work.
Pace‑intensity spectrum: 5 “notches” – easy recovery jog, up‑tempo (steady long‑run), lactate‑threshold (tempo), VO₂‑max (5K‑type), and sprint/stride work. Knowing where you sit helps shape workouts.
Half‑marathon speed as a barometer: To break 3 h you need a ~1:26–1:27 half‑marathon; sub‑3 h runners aim for ~1:20‑1:22.
Speed sessions: 2‑mile repeats, 3‑mile repeats, or 5K‑pace intervals (≈20‑30 sec faster than goal marathon pace) are essential for raising leg turnover.
Long‑run quality: 18‑22 mi (≈30 km) runs with 6 mi at goal marathon pace, plus a few miles faster in the second half to practice surging.

Workout Example (adjust distances/paces to match your current fitness):

Long Run – 20 mi (32 km)
- Run the first 12 mi easy, then 6 mi at your target marathon pace (e.g., 5:45 / mi for a 2:45 marathon), finish with 2 mi faster (≈5:15 / mi) to simulate a late‑race surge.
Speed Day – 2 × 2 mi repeats
- Warm‑up 1 mi, then 2 mi at 10K race pace (≈20‑30 sec faster than marathon pace), 800 m jog recovery, repeat twice. Cool‑down 1 mi.
Tempo Run – 8 mi (13 km)
- Run 1 mi easy, 6 mi at lactate‑threshold pace (≈10‑15 sec faster than marathon pace), 1 mi easy.
Easy Runs: 2–3 easy runs of 5‑7 mi each at a relaxed jog pace.

Practical Tips

Build weekly mileage gradually; aim for at least 40 mi before adding intense speed work.
Use a pace‑calculator (Jack Daniels VDOT) to translate half‑marathon time into marathon goal pace.
Include a “surge” segment in long runs to train the final 10 km where the wall usually hits.
Keep a balanced week: 1 long run, 2 speed/tempo sessions, 2 easy runs, 1 rest day.

Closing Note: Try the above workout today, tweaking the miles and paces to fit your current level. And remember—you can always customize the paces in the Pacing app to match your own goals. For the full deep‑dive, watch the original video on the Vo2maxProductions channel. Happy training, and may your Boston dreams become a reality!