2019 Long Run Schedule


Long runs leave from Joint Ventures (654 Beacon Street, Boston) each Saturday at 8 am. Doors open at 7:30 am.
Week 1: Dec 8 | 6 miles
Week 2: Dec 15 | 6–8 miles 
Week 3: Dec 22 | 8–10 miles  
Week 4: Dec 29 | 10–12 miles 
Week 5: Riverside #1 | Jan 5 | 10.5 mi.
Week 6: Jan 12 | 12–14 miles
Week 7: Riverside #2 Jan 19 |  10.5 mi.
Week 8: Jan 26 |  14–16 miles
Week 9: Riverside #3 | Feb 2 |  10.5 mi.
Week 10: Feb 9 |  16–18 miles
Week 11: Riverside #4 | Feb 16 | 10.5 mi.
Week 12:  Feb 23 |  18 miles
Week 13: Riverside #5 | Mar 2| 10.5 mi.
Week 14:  Mar 9 |  14–16–18–20 mi.
​
Week 15: Riverside #6 |Mar 16 |  10.5 miles
Week 16: Framingham | Mar. 23 |18–22
Week 17: March 30 |  10–12 miles
Week 18: April 6 |  8–10 miles
Week 19: April 13|  2–3 miles

2019 MODIFIED Long Run Schedule


Reasons for modified plan: Started late; Been injured or concerned about injury; Are not up to mileage on schedule
Jan 19 | 8 mile 
​Jan 26 | 10 mile 
Feb 2 | 10 mile 
Feb 9 | 12 mile 
Feb 16 | 10 mile 
Feb 23 | 12-14 mile 
Mar 2 | 10 mile 
March 9 | 14-16 mile 
March 16 | 8-10 mile 
March 23 | 16-18-20 mile 
March 30 | 8 mile 
April 6 | 8 mile 

2019 Hill Run Schedule


Full = 500 meters / Half = 250 meters
Meet Wednesdays at the bottom of the hill in Boston Common. Start time is 5:30pm.
Week 1: Jan. 9| 2 full  2 half 
Week 2: Jan. 16 | 3 full 2 half
Week 3: Jan. 23 | 4 full
Week 4: Jan 30 | 5 full 
Week 5: Feb. 6 | 11 half
Week 6: Feb. 13| 6 full
Week 7: Feb. 20 | 7 full
Week 8: Feb 27 | 14 half
Week 9: March 6 | 8 full
Week 10: March 13| 9 full
Week 11: March 20 | 15 half
Week 12: March 27 | 8-10 full
Week 13: April 3 | 6 full 6 half
Week 14: April 10 | 2 full

Key Points

  • Adjust mileage up or down based on current training injuries, goals, etc.
  • First few miles should serve as a warm up
  • Pace runs modestly (should be able to talk)
  • Long run benefits: Physical & mental toughness
  • Increase mileage gradually. ​Do not worry if you miss a week!
  • Important to increase hydration; fueling as runs increase
  • These are the most important pieces of the training program.

Workshops & Important Dates

Oct-Jan:
  •  Sign up for Saturday long runs by filling out physical readiness questionnaire.
  • Email coach John Furey at jfurey611@gmail.com for assistance for your individualized training plan.
  • Complimentary injury screening at Joint Ventures Physical Therapy: Please call 617-536-1161 to set up time.

Dec. 8: First group training run. “Injury Prevention” talk following the run. Doors open at 7:30 am, run departs at 8:00.

Sat. Dec.15: Yoga and Strength training for marathoners at Joint  Ventures following run.

Sat. Dec. 22: Nutrition 101 for marathoners following run at Joint Ventures.

Sat. Jan. 5: Yoga and Strength training for marathoners at Joint Ventures following run.

Wed. Jan. 9: Hill training begins in the Boston Common at 5:30 pm.

Jan. TBA: “Shopping Night” and Treadmill class at Heartbreak Hill Running Company.

Feb. TBA: Nutrition part 2 for marathoners

Feb. 16: Yoga and Strength for runners.

Sat. March 23: 20 miler followed by post run bash.

Wed. April 10: Final hill run

Sat. April 13: Final group long run

RACE DAY
Monday, April 15th