Boston Marathon Training Plan 2026

The four Newton Hills range from 2.5% to 4% grade and are each less than half a mile long. Individually, they aren't extreme. What makes them difficult is their placement at miles 16–21, when accumulated fatigue and eccentric damage from the early downhills converge. Runners who train specifically for hills at the end of long runs consistently report them as hard but manageable.

The course actually supports it — the final five miles are downhill. A practical target is to run the first half 60–90 seconds slower than the second half. Very few runners achieve a true negative split at Boston, but those who do almost always finish faster overall than those who go out aggressively. Our plan is built around this strategy.

Your plan includes weather-adjusted pacing for every scenario. For cold weather (below 45°F): layering strategy included. For warm weather (above 60°F): slow your goal pace by 1–2% per 10°F above 55°F, increase fluid intake, and the plan includes an alternative effort-based racing strategy for hot conditions.

16–18 weeks is ideal. If you're already at 30+ miles/week, 12 weeks works. Begin Boston-specific hill work and eccentric training at least 8 weeks out — late February at the latest for the April 20 race. Our plan auto-adjusts the timeline based on when you start.

It depends entirely on preparation. The net downhill makes it theoretically fast, but quad damage from the early descent and Newton Hills make it practically slower than flat courses for unprepared runners. With course-specific training, experienced Boston runners often match their flat-course PRs. First-timers without Boston-specific prep frequently run 5–10 minutes slower than expected.

Three reasons. First, 1,275 feet of total descent causes cumulative eccentric quad damage that generic plans don't address with downhill training or eccentric strength work. Second, the Newton Hills at miles 16–21 require hill-specific training on fatigued legs — not just general hill work. Third, April weather can range from near-freezing to 87°F, requiring a flexible pacing strategy that generic plans can't provide.