Chicago Marathon Training 2017
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Chicago Marathon Training ScheduleTotal Mileage
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WeekDateSundayMondayTuesday*WednesdayThursday*FridaySaturday*
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16/4/20174 milesCross-trainCross-train3 miles3 milesCross-train5 miles15
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26/11/20173 milesCross-train4 milesCross-train3 miles4 miles5 miles19
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36/18/20174 milesCross-train3 milesCross-train4 miles4 miles5 miles16
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46/25/2017RestCross-train4 milesCross-train3 miles4 miles6 miles17
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57/2/2017RestCross-train4 milesCross-train4 miles4 miles8 miles20
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67/9/20174 milesCross-train
5 mile progression run
Cross-train or rest
5 mile tempo run3 miles9 miles26
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77/16/20174 milesCross-train
6 mile progression run
Cross-train or rest
5 mile tempo run4 miles10 miles29
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87/23/20174 milesCross-train
6 mile progression run
Cross-train or rest
6 mile tempo run6 miles12 miles34
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97/30/20174 milesCross-train
5 mile progression run
Cross-train or rest
8 mile tempo run6 miles14 miles37
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108/6/20174 milesCross-train
4 mile progression run
Cross-train or rest
8 mile tempo run5 miles16 miles37
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118/13/20174 milesCross-train
6 mile progression run
Cross-train or rest
8 mile tempo run6 miles18 miles42
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128/20/20174 milesCross-train
6 mile progression run
Cross-train or rest
9 mile tempo run5 miles16 miles41
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138/27/20174 milesCross-train
6 mile progression run
Cross-train or rest
9 mile tempo run6 miles18 miles43
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149/3/20173 milesCross-train
7 mile progression run
Cross-train or rest
9 mile tempo run8 miles20 miles47
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159/10/2017RestCross-train
6 mile progression run
Cross-train or rest
10 mile tempo run6 miles6 miles38
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169/17/201722/16 milesCross-train
6 mile progression run
Cross-train or rest
10 mile tempo runCross-train10 miles32
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179/24/201710 milesCross-train
6 mile progression run
Cross-train or rest
6 mile tempo runRest6 miles28
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1810/1/20178 milesCross-trainCross-train6 milesRest5 miles3 miles22
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1910/8/2017RACE DAY543
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Notes:
Progression run: a run that builds to improve your fitness by running negative splits towards your marathon pace. For example, if you need to do a 3 mile progression run and your marathon pace is 10 minutes, you would run the first mile at 10:40, the second at 10:20, and the third at 10 minutes

Tempo run: a run that works to increase your metabolic fitness by running a consistent fast pace. For example, if you are to do a 5 mile tempo run, start with a 2 minute warm up at turtle pace then jump into your marathon pace and hold that strong for 5 miles. Finish it up with another 2 minute cool down

Long runs: long runs should be at an easy pace. For example, if your marathon pace is 10 minutes, you should be running at an 11-12 minute pace
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