The 12-month roadmap
Build the base
- • Run/walk intervals 3×/wk
- • Build to 30 min continuous
- • Complete a 5K (any time)
Develop endurance
- • 20-25 miles/week
- • Long runs to 10 mi
- • One tempo per week
- • Goal: sub-55 10K
Half marathon focus
- • 30-35 miles/week
- • Long runs to 13-14 mi
- • Two quality / week
- • Goal: sub-1:50 half
Marathon & BQ
- • Peak 45-50 miles/week
- • Long runs to 20 mi
- • Marathon-pace practice
- • Goal: BQ at goal race
The 5 principles that make it work
1. The 10% rule (actually works)
Never bump weekly mileage by more than 10%. Prevents the #1 beginner mistake.
2. Easy days must be EASY
80% of running at conversational pace. Hard workouts only 1-2× per week.
3. Strength training 2×/week
Non-negotiable. Builds the durability marathon training demands.
4. VDOT-based progression
Once you can race a 5K, paces are set by your current VDOT — not guesswork.
5. Strategic race calendar
5K → 10K → half → marathon. Each race builds confidence and the next phase.
Frequently asked
Can I really qualify for Boston starting from zero?
Yes — with a long, smart progression. We coach beginners through a 12-18 month build that takes them from run/walk intervals to a BQ-pace marathon. The two non-negotiables are patience and the 10% rule.
How long does it actually take?
Average 12-18 months from couch to BQ for most adults. Faster if you have an athletic background, slower if you're carrying weight to lose or coming back from injury history.
What's the biggest beginner mistake?
Doing too much too soon. Most beginner injuries come from week-over-week increases above 10%, or running easy days at tempo pace. Both kill long-term progress.
Do I need to lose weight first?
Not necessarily, but body weight matters in the marathon. Most athletes drop 5-15 lb naturally over 12 months of training. Drastic diets while building mileage backfires — fuel the work.
Start your journey to Boston.
Personalized progression from your first run to your BQ. Weekly accountability, never alone.