Monday, January 04, 2010

Advanced Beginner Marathon Training - 20 week program

Here's the schedule I'll be following to train for the Chicago Marathon. I've already done it once - it was hell, especially in the cold weather. I'll be doing it again this spring and once more in the summer and fall before the marathon. Today is the first day of a new cycle.

Advanced Beginner Marathon Training Schedule
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 3 mi Rest 3 mi Rest 4 mi 3 mi EZ
2 Rest 3 miles 2 mi 3 mi CT or Rest 5 mi 3 mi EZ
3 Rest 3 mi 2 mi RP 4 mi CT or Rest 6 mi 3 mi EZ
4 Rest 3 mi 2 mi RP 4 mi CT or Rest 7 mi 3 mi EZ
5 Rest 4 mi 2.5 mi RP 4 mi CT or Rest 6 mi 3 mi EZ
6 Rest 4 mil 2.5 mi RP 4 mi CT or Rest 8 mi 3 mi EZ
7 Rest 4 mi 3 mi RP 4 mi CT or Rest 10 mi 3 mi EZ
8 Rest 4 mi 3 mi RP 5 mi CT or Rest 8 mi 3 mi EZ
9 Rest 4 mi 3 mi RP 4 mi CT or Rest 12 mi Rest
10 Rest 4 mi 3 mi RP 5 mi CT or Rest 14 mi 3 mi EZ
11 Rest 4 mi 3.5 mi RP 4 mi CT or Rest 16 mi 3 mi EZ
12 Rest 5 mi 4 mi RP 5 mi CT or Rest 10 mi 3 mi EZ
13 Rest 5 mi 4 mi RP 5 mi CT or Rest 18 mi 3 mi EZ
14 Rest 4 mi 4 mi RP 5 mi CT or Rest 12 mi 3 mi EZ
15 Rest 4 mi 4.5 mi RP 5 mi CT or Rest 18 mi Rest
16 3 mi EZ 5 mi 4.5 mi RP 6 mi CT or Rest 14 mi 3 mi EZ
17 Rest 4 mi 5 mi RP 6 mi CT or Rest 20 mi 3 mi EZ
18 Rest 4 mi CT 4 mi CT or Rest 12 mi 3 mi EZ
19 Rest 3 mi 30 minutes RP 3 mi CT or Rest 8 mi 3 mi EZ
20 Rest 2 mi 20 minutes Rest Day 20 minutes Race Day! Rest Day!

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