Long runs accomplish two things, says Kastor. You don’t want to cram for a marathon.” Get Comfortable Running at Least 18 Miles “The more time you give yourself to do it, the more prepared you will be on race day. “A lot of people could go out there and drag themselves through a 5K, but it’s much harder to do a marathon if you haven’t put in the work,” says Rob Watson, ex-pro marathoner and head coach forMile2Marathon in Vancouver, British Columbia. This 4.5-month-long training cycle builds up your endurance and aerobic capacity-the secret sauce in a marathon. For impacted road details, we encourage you to visit the respective city or town official websites.The Golden Rules of First-time Marathon Training Give Yourself 20 Weeks to Trainīeginners should start training 20 weeks out from the race, says Andrew Kastor, coach of the Asics Mammoth Track Club in Mammoth Lakes, California. will have a team of cyclists in the rear of the pack to assist runners who are at or slower than 14:23-minute-per-mile pace. Runners on the course after this time accept that they will be on their own and should plan accordingly.Once roads begin to reopen to vehicular traffic, course infrastructure (such as timing systems, course clocks, medical stations, and water stations) will all begin to close and cease operation.Runners still out on the course when officials determine that it is time to reopen the roads (approximately a 14:23 minute-per-mile pace) will be instructed to move to the right side of the road.Finish area facilities officially close at approximately 5:30 p.m.

Aid stations along the course close at staggered times during the day.Sweep buses pick up runners at every medical station with drop-off at the Finish Area medical tent.Runners unable to finish the race may stop for assistance and direction at one of the 26 medical stations along the course.Digital clocks, positioned at every 5K mark and key mile locations, indicate the unofficial running time from the 9:00 a.m.

Maurten’s Gel 100 (non-caffeinated) and Gel 100 CAF 100 (caffeinated) will be available.

Three Maurten Hydrogel stations will be located on the course: mile 11.8 on the Wellesley town line mile 17 in Newton and at mile 21.5 just after Boston College.

Poland Spring Water and Lemon Lime Gatorade Endurance Formula stations will be set up along the course beginning at Mile Two.

BOSTON MARATHON COURSE AMENITIES Fluid Replacement

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