2019 Chicago Marathon - 3 Days of Running - Intermediate to Advanced Runners - Starts 6/10/19

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:30

Designed for: Intermediate to Advanced Runners.

This plan will help take you through your marathon training on only 3 days of running per week.

This is the plan for you if you're the type of runner that:
-Prefers including cross training in your plan
-Wants to run a marathon but needs to reduce the amount of days you run
-Can only get out for 3 days of running

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 almost 30 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:

- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area

This plan gradually builds your long runs leading up to Marathon day and includes two 3 hour long runs. You will get in all your key running workouts while supplementing your training with cross training in order to get to your marathon fit, healthy, and ready to run. It includes strength training, days off, and active recovery days.

Before starting: You should be able to comfortably run for 1:40 hour.  The weekly volume of the plan starts at 6:25 for the first week and peaks at 8:30.

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 Trainer</p

Sample Day 1
0:45:00
Base Run

W/U: 
10-15min easy + drills 
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
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 if possible that will be great.
.
C/D:
Cool down with remaining time at zone 2 effort, once again soft surface if possible.
.
Goal:
The main goal of this workout is to build aerobic function at race pace intensity. It will also force you to run with greater mechanical efficiency.

Sample Day 3
1:00:00
Base Run

W/U: 
15-20min easy + drills
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
3 x 7min @ upper zone 3 to lower zone 4 with 2-3min easy recovery jog between sets. 
.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time. Try to focus on holding good form in the C/D with a high cadence on a soft surface if possible.

Sample Day 24
1:00:00
Hill Running

W/U: 
15min on a soft surface with mixed terrain. Remember to run with good form and add in some drills and strides to emphasize good technique.
.
Main Set:
.
30min over mixed terrain including hills. 
On the uphill sections run at Z3-lower Z4 effort. Remember to keep the cadence high. 
.
Take your time on the downhill sections so that you do not cause too much damage from eccentric loading of the quads.
.
C/D:
Cool down with remaining time at easy Z2 effort on a flat soft surface if possible.

Sample Day 101
1:00:00
Base Run

W/U: 
15-20min easy + drills
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
3 x 7min @ upper zone 3 to lower zone 4 with 2-3min easy recovery jog between sets. 
.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time. Try to focus on holding good form in the C/D with a high cadence on a soft surface if possible.

Sample Day 103
3:00:00
Long Run

W/U: 
15-20min easy + drills
Include in the W/U 2-3 strides of 30sec-1min
.
Main Set: 
.
6 x 20min @ Upper Zone 3 with 5min easy recovery jog between sets.
.
C/D:
Cool down with remaining time, try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 121
0:45:00
High Cadence Bike

W/U:
10-15min @ Z2-Z3 effort. During the last 5min of the W/U build effort levels up to upper Z4 and then return slowly back to Z2 effort again. Keep cadence between 90-100rpm during the W/U.
.
Main Set: 2x
.
3min @ 100-110rpm @ Moderate/Hard effort with a focus on even pedal strokes through the full range of motion
.
2min easy spin at 90rpm
.
3min @ 100-110rpm @ Moderate/Hard effort with a focus on even pedal strokes through the full range of motion
.
2min easy spin at 100rpm
.
C/D: 
10-15min @ Z2-Z3 effort @ 90-100rpm

Sample Day 123
0:30:00
Light Run

30 min easy pace, include 5 x 15 sec up tempos.
Be sure to include lots of recovery between sets

Joan Scrivanich
|
Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their full potential.