18-week CHICAGO MARATHON (2020 version)
18-week CHICAGO MARATHON (2020 version)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
18 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
NOTE: 18-week FULL marathon training program w/ HR-BASED structured workout long runs. This is a training plan to help you get ready for a FULL marathon!
PRE-REQUISITE: Try to spend at least 4 weeks building a fitness base including completing at least one 5k. If you haven't done so yet - simply focus on running slower in the first month of training to maximize the metabolic "fat burning" effect of lower heart rate zone training.
TRAINING TIPS: Start building both volume and intensity slowly to avoid over-training or injury risk. The weekday runs are just as (if not more) important than your long weekend runs - so focus on increasing your running frequency before you start running longer mileages. Please note that weekday runs should be based on TIME and others on DISTANCE. This allows our plan to tailor towards both novice, intermediate, and advanced athletes at the same time. Advanced runners who have run at least 1 marathon before, can consider following the ADVANCED MARATHON mileage for their long runs, keeping weekday runs the same.
QUESTIONS? Contact coach@4starendurance.com.
How it Works
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
02:29:00 | 01:20:00 |
|
Day Off
x3
|
—— | —— |
|
Strength
x1
|
00:30:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:29:00 | 01:20:00 | |
|
|
—— | —— | |
|
|
00:30:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
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Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.