2017 Chicago Marathon - Intermediate to Advanced Runners - 18 Weeks - Starts 6/5/17

Average Weekly Training Hours 07:54
Training Load By Week
Average Weekly Training Hours 07:54
Training Load By Week


Designed for: Advanced Runners.

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.
Joan has been an endurance athlete for over 25 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:
An Athlete Guide & description document explaining your upcoming workouts and training.
A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
Additional training information is provided within the workouts in the plan.
E-mail support is available to answer your questions regarding the plan.
You will get in all your key running workouts while supplementing your training with one cross training day a week to keep you balanced and in order to get to your marathon fit, healthy, and ready to run your best. It includes strength training, days off, and active recovery days.

Before starting: You should be able to comfortably run for 1:40 hour for your long run before starting this plan.  The weekly volume of the plan starts at 6:55 for the first week and peaks at 9:30. The plan gradually builds your long runs leading up to Marathon day and includes three 3 hour long runs. This is a periodized training plan that starts with a base, then goes into strength, speed, and then a taper.

Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.
Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Sample Day 1
0:30:00
Running Drills

W/U:
5-10min easy warm up jog
.
Main Set:
.
Perform 50 - 100 yds of each drill
.
4 x 30 sec Strides w/full recovery
.
C/D:
Cool down with left over time at zone 2 effort, on soft surface if possible.

Sample Day 1
0:30:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.
.
For examples of strength exercises, check the Rise Endurance YouTube Channel:
https://www.youtube.com/channel/UC26A7Niioq4aS-UqRrRgQww
.
Coach Joan discusses Corrective Exercises:
http://riseendurance.com/strength-exercises-for-triathletes/

Sample Day 2
0:45:00
Base Run

W/U: 
10-15min easy warm up, include dynamic stretches in your warm up.
.
Main Set:
.
5 x 3min @ lower zone 4 with 1:30min easy recovery run between sets. 
Remember to keep your heart rate below threshold during the set. 
Remember good form and if you can run on a soft surface, that would be great.
.
C/D:
Cool down with left over time at zone 2 effort, on soft surface if possible.

Sample Day 3
1:00:00
Base Run

W/U:
15-20min easy + drills
Include in the W/U 2-3 up tempo effort strides of 30sec-1min duration (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
3 x 8min @ upper zone 3 - lower zone 4 with 3-4min easy jog between sets.
Focus on your weak areas in form during the sets.
.
C/D: 
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 4
0:30:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.

Sample Day 4
1:00:00
Easy Run

W/U: 
15-20min easy + drills
.
Main Set: 
Mixed terrain @ Z2 effort
Soft surface if possible, mixed terrain

Sample Day 6
1:40:00
Long Run

W/U: 
15-20min easy + drills
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
6 x 5min @ upper zone 3 - lower zone 4 with 1:30min easy jog between sets.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Joan Scrivanich
|
Rise Endurance LLC

Coach Joan’s scientifically based training and athlete-centered approach to coaching has successfully empowered athletes to reach their potential and has taught her athletes how to reach the finish line faster.

As a full time professional coach, we guarantee to make YOU a priority and to work with you throughout the year and through your races so that you can save time, have peace of mind, race faster, and be your healthiest.

Coach Joan works with both local and remote athletes.