McMillan: Chicago Marathon Intermediate Speedster + FREE Prehab Videos
Author
Greg McMillan - World-Famous McMillan Running Calculator
All plans by this CoachLength
16 Weeks
Plan Specs
running marathon intermediate pace based
Refund Policy
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.
Still have questions about this plan?Plan Description
OVERVIEW
Runs/Week: 4-6. Key/Hard Workouts/Week: 1-2.
Intermediate runner
Speedster version - This plan is geared toward the speedster type of runner. Find out your runner type here: The 3 Runner Types: Do You Know Your Runner Type?
✓ McMillan Running Paces Fully Integrated
✓ Free Prehab Videos (Strength, Core, Form Drills)
✓ Structured Workouts for your GPS Watch
DESCRIPTION
This Chicago Marathon Training Plan Level 3 Speedster training plan (up to 16 weeks long) includes my tried and true, scientifically-based and proven marathon workout sequence to help athletes running Chicago. I'll have you perform lots goal pace workouts so you really know how to dial in goal pace on race day.
You'll still improve your endurance with progressing long runs and boost your stamina and speed with my marathon specialty workouts but I've tweaked this plan to better suit the speedster-type runner with a heavier mix of repetition and speed workouts and minimized the workouts that I've found don't work as well for speedsters. As with the other plans, I'll have you perform several goal pace workouts so you really dial in goal pace and speaking of goal pace, this plan includes several of the predictor workouts I use with athletes so you can be absolutely sure of your best pace for race day.
PREREQUISITE TRAINING
Before starting, you should be able to run 30-45 minutes on your regular runs and at least 75 minutes on your long runs.
MCMILLAN PACES
For each and every run, I'll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator). I'm also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.
FREE PREHAB INCLUDED
In addition to the run training, I'm also going to have you perform our strength training routine that syncs with your run training as well as my form drills to help you improve your running form and learn to run fast. These "prehab" programs are included with your plan and build you into a strong, supple, injury-resistant runner.
QUESTIONS?
Feel free to contact us if you have questions on this or any McMillan Running plan.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
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4:24 hrs | 1:45 hrs |
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| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
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4:24 hrs | 1:45 hrs | |
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Sample Day 1
30-45 minute Easy Run
Workout Purpose: Build endurance.
Sample Day 2
Off, Cross-Train or 30-40 minute Easy Run
Workout Purpose: Build endurance.
Sample Day 3
40-50 minute Easy Run with the last 10 minutes at a medium-hard effort
Workout Purpose: Build endurance and stamina.
Sample Day 4
Off, Cross-Train or 30-40 minute Easy Run
Workout Purpose: Recovery day. Choose the workout you like but always remember that these recovery days are designed to help you rest up for the upcoming training.
Sample Day 5
30-45 minute Easy Run
Workout Purpose: Build endurance.
Sample Day 6
75-100 minute Long Run
Workout Purpose: Build Endurance and leg resistance to fatigue. Long runs are the cornerstone of endurance training. By running longer, you stimulate very important adaptations that give you the ability to run faster in your intense workouts.
Sample Day 8
40-50 minute Easy Run
Workout Purpose: Build endurance.