2019 Chicago Marathon - Intermediate to Advanced Runners - 12 Weeks - Starts 7/22/19

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 07:49

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 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

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 1:30 hour for your long run before starting this plan.  The weekly volume of the plan starts at 7:55 for the first week and peaks at 9:45. The plan builds your long runs leading up to Marathon day and includes one 3 hour long run.

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
0:45:00
Base Run

W/U: 
10-15min easy with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort. Make sure the body is well warmed up before you start your main sets.
.
Main Set:
.
4 x 5min @ upper zone 3 - lower zone 4 with 2min 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 remaining time at zone 2 effort, once again on a soft surface if possible.

Sample Day 15
0:45:00
Base Run

W/U: 
10-15min easy warm up with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort. Make sure the body is well warmed up before you start your main sets.
.
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.

Sample Day 41
2:00:00
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: 
.
4 x 15min @ upper zone 3 with 4-5min easy 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, soft surface if possible.

Sample Day 46
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: 
15min easy Z2 effort on a flat soft surface if possible.

Sample Day 55
2:00:00
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: 
.
4 x 15min @ upper zone 3 with 4-5min 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 62
1:20:00
Long Run

W/U: 
15-20min easy + drills
Include in the W/U 2-3 up tempo strides of 30sec-1min duration. (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
3 x 10min @ upper zone 3 to lower zone 4 with 2-3min easy 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 on a soft surface if possible.

Sample Day 68
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.