This Chicago Marathon training plan (up to 12 weeks long) includes my tried and true, scientifically-based and proven marathon workout sequence to help athletes running Chicago. I’ll have you perform lots goal pace workouts so you really know how to dial in goal pace on race day.
Quick Facts:
-Length: 10-16 weeks
-Runs per week: 3
-Key/Hard Workouts per week: 1
-Cross-training days per week: 1-2
-Garmin Structured Workout Compatible
-McMillan Calculator paces integrated into all workouts
Weekly mileage = 20-30 miles per week (30-50 kilometers per week)*
*based on an average training pace of 12:00 min/mi (7:30 min/km)
NOTE: Each run includes a range of duration/distance and pace so actual mileage may vary.
Plan includes:
-Tried and true, scientifically-based and proven Chicago marathon workout sequence
-Goal pace predictor workouts to dial in your goal pace
-Progressive long runs to increase your endurance
-Stamina-boosting Chicago marathon specialty workouts
-Predictor workouts to determine your best pace for race day
-Gradual pace advancement through the training plan to keep you optimally challenged
-Workout swapping – flexibility to move runs around based on your life schedule
-Built-in injury prevention and strength training routines to perform in sync with your running workouts
-Form drills to improve your speed and efficiency
Prep:
-Be able to run 15 minutes on your regular runs and at least 30 minutes on your long runs.
Need more weeks? Try these plans:
- Base Training Plan: adds up to 8 weeks (Recommended)
- Hill Module: adds up to 6 weeks (opt.)
- Speed Module: adds up to 6 weeks (opt.)
- Chicago Marathon Training Plan: 8-12 weeks (see above description)
