Chicago Marathon 2019 Training Plan (Novice / Intermediate), 12 Weeks, Starts 7/22/2019

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 04:39

When you cross the finish line of the Chicago Marathon, you’ve accomplished something very special!

Especially designed for the novice to intermediate level runner with a full time job and other commitments, the single goal of this 12-week training plan is to set you up for YOUR Chicago Marathon SUCCESS on October 13, 2019.

coach and athlete krista schultzHand-crafted by USA Triathlon-certified coach and elite endurance athlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and coaching hundreds of other athletes to success.

A typical week consists of 4 run and 2 strength workouts. During the plan, you will build up to a 3 hour long run. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort, but a heart rate monitor is not required.

Purchase of this plan includes our comprehensive ENDURANCEWORKS Run Training Plan Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.

Prior to using this plan, you should be able to run for 90 minutes.

Most importantly, purchase of this program includes complimentary email access to our team at any time for questions that you may have about this plan.

krista schultz coaching certifications

Questions? Please visit us on the web at or email our team at:

Sample Day 1
Long Run

W/U: 60min z2 (MODERATE) w/3 x 30s pickups,

5 x 10 min at z3 (SOMEWHAT HARD) w/2min recovery

C/D: 30min easy, static stretches

Sample Day 8
Long Run


Sample Day 15
Long Run or Half Marathon Event

15 min z2 (MODERATE), 90min z3 (SOMEWHAT HARD), 15 min z2 (MODERATE)
Half Marathon Event:
10-15 min warm up w/4-6 strides,
10min Cool down & static stretches

Sample Day 22
Long Run

W/U: 60min z2 (MODERATE) w/3 x 30s pickups,

2 x 15 min at z3 (SOMEWHAT HARD) w/3min recovery, 2 x 10min at z3 w/2min rest,

C/D: 30min easy, static stretches

Sample Day 29
Long Run

z2-3 (Build effort from MODERATE-SOMEWHAT HARD or goal marathon race pace)

Sample Day 36
Long Run


Sample Day 42
Race Prep Run: 30

W/U: z1 (EASY).
Include 5 x 1 min Z4 (HARD) w/ 1 min easy in between.
C/D: easy.

Krista Schultz, MEd, CSCS

Krista specializes in coaching and consulting women beginner to intermediate level triathletes. Consulting services include nutrition, weight loss and training programs. Visit her at

Triathlon, cycling and run coaching, blood lactate testing, personal training and nutritional consultations.