Intro
This training plan is designed for individuals who have been currently training and are looking to tune-up for the final 8 weeks of their marathon build. The focus of this training plan is to increase your fitness through a variety of interval training, hill repeats and marathon specific work. Interval training will be high-intensity, but lower volume, with longer periods of rest. Hill training will be running uphill at a moderate to high-intensity to improve your power, endurance and running form. The marathon specific work and long runs are focused on building up your aerobic endurance and leg strength to prepare you for the marathon distance. The long runs and Marathon Specific workouts should be done on routes that will best simulate the Chicago Marathon course. Using the LEVER System on easy days will enhance your recovery and help with injury prevention from the volume and intensity of this training plan.
Start Criteria
To begin this 8-week training plan, you should have completed at least 4 weeks of consistent running and be ready for various workouts. They should have a base level of fitness, realistic goals, and a commitment to gradually increasing mileage and overall fitness. Participants should be free from recent injuries. With a focus on patience, persistence, and readiness for progression, athletes can maximize their training effectiveness and work towards achieving their running goals over the course of the program.
Target Athlete
This plan is a good fit for an intermediate to experienced runner who is looking to improve their personal-best time. Choose this plan if you have previously completed at least one marathon and want to improve your finishing time.
Intensity Type
Aerobic Endurance, Anaerobic Power, Threshold
Liability Disclaimer: This plan provides general educational information only and is not medical advice, diagnosis or treatment. The provider of this plan is not responsible for any advice or information obtained through this plan. Always consult a physician for medical questions.
LEVER: Where athletes rebound and excel post-injury. Our expert team crafts personalized recovery and performance plans, combining physical therapy, mental resilience, and strength guidance. Aimed at all levels, LEVER turns setbacks into strengths, ensuring not just a return to the sport but a leap to peak performance.