2018 Chicago Marathon Plan

	A	B	C	D	E	F	G	H	I	J	K	L	M
1	PRELIMINARY VO2MAX PHASE											Total	7 days
2	1	4-Jun	M	Tu	W	Th	F	Sa	Su	M	Tu
3			Easy distance	6 x 800 @5k w/400 jog	Easy distance	Cross train on elliptical	20 minute tempo run	Easy distance	16 mile long run	Easy distance	Easy distance
4			7	9	10	6	8	11	16	7	10	84	65.3
5	2	13-Jun	W	Th	F	Sa	Su	M	Tu	W	Th
6			5-6 x 1000 @5k w/600 jog	Easy distance	Easy distance	17 mile long run	Easy distance	Easy distance	4-5 x 1600 @LT w/1:00 rest	Easy distance	Easy distance
7			10	6	10	17	12	7	10	7	11	90	70
8	3	22-Jun	F	Sa	Su	M	Tu	W	Th	F	Sa
9			Cross train on elliptical	2 up; 5 x 1600 @LT w/1:00 rest; 8 easy	Easy distance	Easy distance	4-5 x 1200 @5k w/3:00-3:30 rest	Easy distance	Easy distance	18 mile long run	Easy distance
10			6	15	11	11	8	10	11	18	6	90	70
11	4	1-Jul	Su	M	Tu	W	Th	F	Sa	Su	M
12			4-5 x 1600 @LT w/1:00 rest	Easy distance	Easy distance	4 Mile Race	Easy distance	Easy distance	18 mile long run	Easy distance	Easy distance
13			12	6	6	8	11	11	18	12	12	96	74.7
14
15	MAIN MARATHON PHASE
16	1	10-Jul	Tu	W	Th	F	Sa	Su	M	Tu
17			Easy distance	2 up; 4 x 1600 w/1:00 rest; 5:00 rest; 3 x 1600 w/1:00 rest; 2 down	Easy distance	Cross train on elliptical	Easy distance	20 mile long run	Easy distance	Easy distance
18			10	12	11	10	12	20	10	12		97	84.9
19	2	18-Jul	W	Th	F	Sa	Su	M	Tu	W
20			Easy distance	Off	Easy distance	2 up; 4 x 1 mile @ LT w/1:00 rest; 8 mi easy; 4 x 1 mile @ LT w/1:00 rest; 2 down	Easy distance	Easy distance	Easy distance	2.5up; 3 mi @LT; 3:00 rest; 2 mi @ LT; 2:00 rest; 1 mi @LT; 2.5 down
21			12	0	6	20	11	11	6	11		77	67.4
22	3	26-Jul	Th	F	Sa	Su	M	Tu	W	Th
23			Easy distance	Easy distance	20 mile long run at moderate pace	Easy distance	Easy distance	2 up; 4 x 3200m @ LT w/2:00 rest; 2 down	Easy distance	Cross train on elliptical
24			12	10	20	12	10	12	11	10		97	84.9
25	4	3-Aug	F	Sa	Su	M	Tu	W	Th	F
26			Easy distance	13 @ M Pace	Easy distance	Easy distance	2 up; 3 mi @ LT; 3:00 rest; 3 mi @ LT; 3:00 rest; 2 mi @LT; 2 down	Easy distance	Off	Easy distance
27			10	17	12	12	12	10	0	10		83	72.6
28	5	11-Aug	Sa	Su	M	Tu	W	Th	F	Sa
29			2 mi up; 4 x 1600 w/1:00 rest; 8 mi easy; 20 min tempo; 2 down	Easy distance	Easy distance	Easy distance	10-12 x 400 @ 5k w/200 jog	Cross train on elliptical	Easy distance	Celebration of Running 5k
30			20	12	12	11	12	11	6	7		91	73.5
31	6	19-Aug	Su	M	Tu	W	Th	F	Sa	Su
32			Easy distance	Easy distance	Easy distance	5 easy; 3 @ LT; 5 easy; 3 @ LT; 1 easy	Easy distance	Easy distance	22 mile long run	Easy distance
33			10	10	6	17	10	10	22	12		97	84.9
34	7	27-Aug	M	Tu	W	Th	F	Sa	Su	M
35			Easy distance	2 up; 3 mi @ LT; 3:00 rest; 3 mi @ LT; 3:00 rest; 2 mi @LT; 2 down	Easy distance	Off	Easy distance	13 @ M Pace	Easy distance	Easy distance
36			10	12	12	0	10	17	12	12		85	74.4
37	8	4-Sep	Tu	W	Th	F	Sa	Su	M	Tu
38			Easy distance	2 up; 7 x 1600 @LT w/1:00; 2 down	Easy distance	Off	Cross train on elliptical	2 up; 2 x 2 mi @ LT w/2:00 rest; 10 easy; 3 mi@ LT; 3 easy	Easy distance	Easy distance
39			6	11	11	0	6	22	10	11		77	67.4
40	9	12-Sep	W	Th	F	Sa	Su	M	Tu	W
41			Easy distance	Easy distance	Easy distance	Rock N Run 5k	Easy distance	Easy distance	20 mile long run	Easy distance
42			10	10	6	7	12	6	20	6		77	67.4
43	10	20-Sep	Th	F	Sa	Su	M	Tu	W	Th
44			Easy distance	Off	Easy distance	13 @ M Pace (Titusville Race)	Easy distance	Easy distance	2 up; 3 x 3200 @ LT w/ 2:00 rest; 1 down	Easy distance
45			11	0	6	17	8	6	9	6		63	55.1
46	11	28-Sep	F	Sa (Steph's B-day)	Su	M	Tu	W	Th	F
47			Off	Porgression run finsihging @ M pace	Easy distance	Easy distance	2 up; 4 x 1200 @ LT w/1:00 rest; 2 down	Easy distance	Off	Easy distance
48			0	10	12	6	7		0	4		39	34.1
49	12	6-Oct	Sa	Su								876
50			Easy distance	Chicago Marthon
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