SuperFly Coaching - Chicago Marathon

Author

Adam Zucco

All plans by this Coach

Length

15 Weeks

Typical Week

1 Strength, 5 Run, 1 Bike, 1 Day Off

Longest Workout

3:00 hrs

Plan Specs

running marathon

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:09
Training Load By Week
Average Weekly Training Hours: 09:09
Average Weekly Breakdown

Adam Zucco

SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.

Back to Plan Details

Sample Day 1

0:40:00
SM, 2 sets

WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS

Sample Day 2

1:00:00
Strides, 6-8, count steps.

Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.

Sample Day 2

1:00:00
Trainer-90 second hills

'Hills.' On trainer with high resistance setting. Do the following 8-12 times: 30 seconds @ 70-80 rpm, 30 seconds shift up, 30 seconds shift up, 90 seconds recovery). Seated. Heart rate 4-5a zones.

Sample Day 3

1:15:00

Warm up well about 10 min, then run marathon goal pace for 8 miles or until your HR exceeds 5a zone- 10 beats. run zone 1-2 for the rest of the run

Sample Day 4

1:00:00
No zone 3 or above.

Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.

Sample Day 5

1:15:00
Intervals, track, 5k pyramid, 3k pace

Fartlek workout with group. 4x (90 on, 60 off, 2:30 on, 90 off, 90 on, 2 min off)

Sample Day 6

2:00:00
Easy ride

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

SuperFly Coaching - Chicago Marathon

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