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2020 Chicago Marathon - 3 Days of Running - Advanced Runners - Starts 6/22/20

Author

Joan Scrivanich , MA, CSCS

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Length

16 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description



Designed for: 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:
-Prefer including cross training in your plan
-Want to run a marathon but need to reduce the amount of days you run
-Want a minimal plan with the key run workouts



Created by: Exercise Physiologist & Coach Joan Scrivanich who holds an advanced degree in Exercise Physiology from Columbia University. Her certifications also include the industry-leading Certified Strength & Conditioning Specialist (CSCS) certification, USA Track & Field Level 2 Endurance certification, and USA Triathlon Level 2 Endurance certification.

Joan has been an endurance athlete for 30 years and has experience training & racing for many races, including Ironman races, marathons, and countless other triathlons, road races, and trail races. She was also a Division I college athlete in Cross Country and Track.



What's included:
- Access to our Member-Only Resource Area.
- E-mail support to answer questions regarding the plan.
- Athlete Guide & description document explaining your upcoming workouts and training (available in the Member Resource Area)
- Zone Chart explaining effort/zones/intensity levels for reference with the workouts. (available in the Member Resource Area)
- Monthly informational newsletter
- Access to our private Facebook group.

This plan 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 1:45 hour.  The weekly volume of the plan starts at 5:25 for the first week and peaks at 7:30.



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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
4:11 hrs 3:00 hrs
X-Trainx2
0:58 hrs 0:30 hrs
Strengthx2
—— ——
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
4:11 hrs 3:00 hrs
X-Train
0:58 hrs 0:30 hrs
Strength
—— ——
Day Off
—— ——

Training Load By Week


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 goals and remain healthy.

Joan's coaching specialties include:

  • Busy professionals
  • Long course athletes (13.1 & 70.3 or longer)
  • Athletes with cardiac concerns

She is the Onsite Lead Coach for Ironman Lake Placid and has been an endurance athlete for 30 years, which includes running for a Division I college.