Boston Downhill Prep

Workout - Boston Downhill Prep

• 15min @ 6'30''/km
• 4 lots of:
  • 45s @ 5'00''/km
  • 45s @ 6'30''/km
• 5 lots of:
  • 2min @ 6'00''/km
  • 2min @ 6'30''/km
• 15min @ 6'30''/km

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Here’s a breakdown of the essential strategies from Strength Running’s video on common Boston Marathon errors. The video’s packed with practical insights—we’re distilling the highlights so you can incorporate them into your training immediately. Watch the full video to get the complete picture.

Key Points

• Hill training: Work both uphill and downhill sections. Downhill running develops eccentric strength and gets your body ready for Boston’s predominantly downhill course.
• Downhill workouts: Begin with 30-second to 1-minute downhill repeats, then build up to 2-minute repeats done 4–8 times at 5K/10K pace, and if you have access to a 3–4-mile downhill section, run it near marathon pace or roughly 10 seconds per mile quicker.
• Race-day pacing: Resist the temptation to hammer the early downhill stretches. Target a pace a few seconds slower than your goal for miles 1–3 to reduce the muscle damage from impact.
• Fueling: Take in 60–90 g of carbs per hour (like 2–3 gels paired with a sports drink) and make sure you practice your nutrition strategy during your long runs.
• Logistics: Run early morning long runs and simulate the pre-race wait to condition your stomach and mental toughness.

Workout Example

1. Warm-up: 10 minutes easy on varied terrain.
2. Downhill strides: 6 × 30 seconds downhill (emphasize quick cadence).
3. Downhill repeats: 4 × 2 minutes downhill at 5K effort, recover by jogging uphill.
4. Long downhill: 3 miles on a consistent downslope at marathon pace or ~10 sec/mile faster.
5. Cool-down: 10 minutes easy. Modify paces based on your own training zones using the Pacing app.

Final Thoughts: Work these hill-based sessions and pacing adjustments into your training schedule and feel free to modify the mileage and speeds to fit your situation. You’ll feel far more confident tackling Boston’s terrain, managing fuel, and executing your race strategy—best of luck out there!

References

• Biggest Boston Marathon Mistakes (Training + Racing) - YouTube (YouTube Video)