bank of america training program #3 summer …...negative split: running second half of workout 1 -...
TRANSCRIPT
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
1
2
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4
5
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A B C D E F G H I
Schedule #3 - Advanced Run
This training schedule is designed for those runners who are experienced marathon runners with a solid base and looking to improve performance in
the marathon distance.
Recommended requirements to follow this training program: you have been running regularly (at least 4 - 5 days a week) for at least one year; average
weekly mileage has been greater than 25 miles per week; you have previously run a half marathon or longer distance race within the last 6 months; and
can run 10 miles continuously and comfortably.
The goal for this program is to complete a marathon and improve finish time using a Continuous Run strategy.
Abbreviations and terms are explained in the workout key found behind the Weekly Schedule.
Holidays noted in Red.
WEEKLY SCHEDULE AT A GLANCE
Training Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week Number (Easy) (Rest) (Speed or Strength) (Cross-Train XT) (Tempo) (Easy) (Long - LSD)
7-Jun 8-Jun 9-Jun 10-Jun 11-Jun 12-Jun 13-Jun
1 4 Miles Rest 6 Miles 30 - 40 4 Miles 4 Miles 8 Miles
EZ Tempo Minutes XT Tempo EZ LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 1 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
A B C D E F G H I
14-Jun 15-Jun 16-Jun 17-Jun 18-Jun 19-Jun 20-Jun
2 5 Miles Rest 6 Miles 30 - 40 4 Miles 5 Miles 10 Miles
EZ Fartlek Minutes XT Tempo EZ LSD
21-Jun 22-Jun 23-Jun 24-Jun 25-Jun 26-Jun 27-Jun
3 4 Miles Rest 8 Miles 45 - 50 5 Miles 5 Miles 12 Miles
EZ Tempo Minutes XT Tempo EZ LSD
28-Jun 29-Jun 30-Jun 1-Jul 2-Jul 3-Jul 4-Jul
4 4 Miles Rest 8 Miles 45 - 50 5 Miles 5 Miles 14 Miles
EZ Fartlek OR Minutes XT Tempo EZ LSD
30 Minutes - Hills Holiday
if available
5-Jul 6-Jul 7-Jul 8-Jul 9-Jul 10-Jul 11-Jul
5 7 Miles Rest 7 Miles 45 - 50 6 Miles 5 Miles 12 Miles
EZ Tempo Minutes XT Tempo EZ LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 2 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
73
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91
92
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95
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97
98
99
100
101
102
103
104
105
106
107
108
A B C D E F G H I
12-Jul 13-Jul 14-Jul 15-Jul 16-Jul 17-Jul 18-Jul
6 6 Miles Rest 6 Miles 60 6 Miles 5 Miles 16 Miles
EZ Tempo Minutes XT Tempo EZ (Cascading Run)
Miles 1 - 10 @ LSD
Miles 11 - 15 @ +10 seconds
Mile 16 @ CD
19-Jul 20-Jul 21-Jul 22-Jul 23-Jul 24-Jul 25-Jul
7 6 Miles Rest 4 x 800 meter 60 6 Miles 5 Miles 18 Miles
EZ 3 x 400 recovery Minutes XT Tempo EZ LSD
1 Mile WU & CD
5 Miles
Track
26-Jul 27-Jul 28-Jul 29-Jul 30-Jul 31-Jul 1-Aug
8 6 Miles Rest 8 Miles 60 6 Miles 5 Miles 12 Miles
EZ Tempo or Minutes XT Tempo EZ LSD
35 Minute - Hills
if available
By: Coach Brendan Cournane
www.CoachBrendan.com Page 3 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
109
110
111
112
113
114
115
116
117
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120
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122
123
124
125
126
127
128
129
130
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132
133
134
135
136
137
138
139
140
141
142
143
144
A B C D E F G H I
2-Aug 3-Aug 4-Aug 5-Aug 6-Aug 7-Aug 8-Aug
9 5 Miles Rest 8 Miles 60 6 Miles 6 Miles 20 Miles
EZ Negative Split Minutes XT Tempo EZ Miles 1 - 10 @ LSD
Miles 11 -18 @ +10 Sec
Miles 19 - 20 @ LSD
(Cascading Run)
9-Aug 10-Aug 11-Aug 12-Aug 13-Aug 14-Aug 15-Aug
10 5 Miles Rest 6 x 800 meter 60 5 Miles 7 Miles 14 Miles
EZ 5 x 400 recovery Minutes XT Tempo EZ LSD
1.5 Mile WU & CD
7.5 Miles
Track
16-Aug 17-Aug 18-Aug 19-Aug 20-Aug 21-Aug 22-Aug
11 5 Miles Rest 8 Miles 45 - 50 7 Miles 6 Miles 18 Miles
EZ Tempo Minutes XT Tempo EZ Cascade
1-9 @ LSD
10-16 @ MP
17-18 @ LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 4 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
145
146
147
148
149
150
151
152
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156
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158
159
160
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163
164
165
166
167
168
169
170
171
172
173
174
175
176
177
178
179
180
A B C D E F G H I
23-Aug 24-Aug 25-Aug 26-Aug 27-Aug 28-Aug 29-Aug
12 5 Miles Rest 3 x 1600 Meters 60 6 Miles 7 Miles 18 Miles
EZ 2 x 800 Meters Rec Minutes XT Tempo EZ LSD
1.5 Mile WU & CD
7 Miles
Track
30-Aug 31-Aug 1-Sep 2-Sep 3-Sep 4-Sep 5-Sep
13 5 Miles Rest 8 Miles 45 - 50 5 Miles 6 Miles 22 Miles
EZ Labor Day Tempo Minutes XT Tempo EZ LSD
6-Sep 7-Sep 8-Sep 9-Sep 10-Sep 11-Sep 12-Sep
14 Rest Rest 7 Miles 45 - 50 5 Miles 8 Miles 16 Miles
Tempo Minutes XT Tempo EZ LSD
13-Sep 14-Sep 15-Sep 16-Sep 17-Sep 18-Sep 19-Sep
15 8 Miles Rest 8 x 800 Meters 45 - 50 6 Miles 6 Miles 23 Miles
EZ 7 x 400 Recovery Minutes XT Tempo EZ Miles 1 - 10 @ LSD
1 Mile WU & CD Miles 11 - 21 @ MP
8 Miles Miles 22 - 23 @ LSD
Track
By: Coach Brendan Cournane
www.CoachBrendan.com Page 5 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
181
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196
197
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200
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206
207
208
209
210
211
212
213
214
215
216
A B C D E F G H I
20-Sep 21-Sep 22-Sep 23-Sep 24-Sep 25-Sep 26-Sep
16 5 Miles Rest 8 Miles 45 - 50 7 Miles 7 Miles 14 Miles
EZ Negative Split Minutes XT Tempo EZ Miles 1 - 5 @ LSD
Miles 6 - 13 @ MP
Mile 14 @ LSD
27-Sep 28-Sep 29-Sep 30-Sep 1-Oct 2-Oct 3-Oct
17 5 Miles Rest 10 x 800 Meters @ 45 - 50 4 Miles 6 Miles 10 Miles
MP Marathon Target Minutes XT MP MP Miles 1 - 2 @ LSD
2 minute recovery Miles 3 - 9 @ MP
1.5 Mile WU & CD Mile 10 @ LSD
10 Miles
Track
4-Oct 5-Oct 6-Oct 7-Oct 8-Oct 9-Oct 10-Oct
18 4 Miles 5 Miles Rest 1 x 4800 Meters 4 Miles Rest *Lesser of
MP MP MP MP 3 Miles OR
.5 Mile WU & CD 25 Minutes
4 Miles MP
Track *Optional Workout
By: Coach Brendan Cournane
www.CoachBrendan.com Page 6 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
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232
233
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235
236
237
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239
240
241
242
243
244
245
246
247
248
249
250
251
252
A B C D E F G H I
11-Oct 12-Oct 13-Oct 14-Oct 15-Oct 16-Oct 17-Oct
19 RACE DAY Rest 4 Miles 4 Miles 40 4 Miles 10 Miles
26.2 EZ EZ Minutes XT EZ EZ
By: Coach Brendan Cournane
www.CoachBrendan.com Page 7 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
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A B C D E F G H I
To read the workout key:
Cascading Run: Run at LSD Pace for a warm up period, then increase pace by 10 seconds per mile until cool down
Cross-Train (XT): Non-weight bearing activity. Examples are biking, swimming, stair climber or elliptical trainer.
Purpose is to maintain and build on aerobic fitness and capacity while reducing the stress on the body resulting from running.
Easy Run (EZ): This is a recovery run. If training with a heart rate monitor, stay in the 65 - 70% zone. You should be able
to complete the workout with the ability to talk comfortably in complete sentences. This pace allows recovery from hard workouts
Fartlek: Alternating irregular fast and slow intervals; may be done by time or by markers on the running course.
Hills: Running over a course with intermittent hills or hill repeats. If running hill repeats, the hill
should have a moderate slope and extend for 200 - 400 meters. Run up the hill, focussing on the same leg turnover,
but with shorter strides. After cresting the hill, relax and run down the hill with easy strides.
Recover between each hill repeat. Mileage indicated is total distance of workout.
If hills are unavailable, run on a treadmill with an incline of 3 - 5 % grade.
LSD: Long Slow Distance Run, pace is 45 seconds - 1 minute per mile slower than projected marathon pace. Conversational pace.
MP: Marathon Pace, projected pace per mile in marathon.
Negative Split: Running second half of workout 1 - 3 minutes faster than first half of workout.
Race Pace: A run at or approximating projected race pace. Any Race Pace run begins and ends
with a warm up and cool down for the first and last half to full mile (incorporated into the total mileage of the workout).
Rest: No training activity this day. Allows recovery from training. These are necessary
components to allow the body to progress and get stronger, allowing adaptation for the next training segment.
Tempo: Quicker pace, run at 15 seconds slower than 10K pace.
Track: Workout best performed on a quarter mile (400 Meters) track; workout measured in meters run and mileage approximated.
Interval pace @ 5K - 10K
wu & cd: warm up and cool down (start and end of designated runs)
By: Coach Brendan Cournane
www.CoachBrendan.com Page 8 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
289
290
291
292
293
294
295
296
297
298
299
300
301
302
303
304
305
306
307
308
309
310
311
312
313
314
315
316
317
318
319
320
321
322
323
324
A B C D E F G H I
WEEK 1
Sunday 4 Miles
7-Jun EZ
Monday Rest
8-Jun
Tuesday 6 Miles
9-Jun Tempo
Wednesday 30 - 40
10-Jun Minutes XT
Thursday 4 Miles
11-Jun Tempo
Friday 4 Miles
12-Jun EZ
Saturday 8 Miles
13-Jun LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 9 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
325
326
327
328
329
330
331
332
333
334
335
336
337
338
339
340
341
342
343
344
345
346
347
348
349
350
351
352
353
354
355
356
357
358
359
360
A B C D E F G H I
WEEK 2
Sunday 5 Miles
14-Jun EZ
Monday Rest
15-Jun
Tuesday 6 Miles
16-Jun Fartlek
Wednesday 30 - 40
17-Jun Minutes XT
Thursday 4 Miles
18-Jun Tempo
Friday 5 Miles
19-Jun EZ
Saturday 10 Miles
21-Jun LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 10 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
361
362
363
364
365
366
367
368
369
370
371
372
373
374
375
376
377
378
379
380
381
382
383
384
385
386
387
388
389
390
391
392
393
394
395
396
A B C D E F G H I
WEEK 3
Sunday 4 Miles
21-Jun EZ
Monday Rest
22-Jun
Tuesday 8 Miles
23-Jun Tempo
Wednesday 45 - 50
24-Jun Minutes XT
Thursday 5 Miles
25-Jun Tempo
Friday 5 Miles
26-Jun EZ
Saturday 12 Miles
27-Jun LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 11 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
397
398
399
400
401
402
403
404
405
406
407
408
409
410
411
412
413
414
415
416
417
418
419
420
421
422
423
424
425
426
427
428
429
430
431
432
A B C D E F G H I
Week 4
Sunday 4 Miles
28-Jun EZ
Monday Rest
29-Jun
Tuesday 8 Miles
30-Jun Fartlek OR
30 Minutes - Hills
if available
Wednesday 45 - 50
1-Jul Minutes XT
Thursday 5 Miles
2-Jul Tempo
Friday 5 Miles
3-Jul EZ
Saturday 14 Miles
4-Jul LSD
Holiday
By: Coach Brendan Cournane
www.CoachBrendan.com Page 12 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
433
434
435
436
437
438
439
440
441
442
443
444
445
446
447
448
449
450
451
452
453
454
455
456
457
458
459
460
461
462
463
464
465
466
467
468
A B C D E F G H I
WEEK 5
Sunday 7 Miles
5-Jul EZ
Monday Rest
6-Jul
Tuesday 7 Miles
7-Jul Tempo
Wednesday 45 - 50
8-Jul Minutes XT
Thursday 6 Miles
9-Jul Tempo
Friday 5 Miles
10-Jul EZ
Saturday 12 Miles
11-Jul LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 13 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
469
470
471
472
473
474
475
476
477
478
479
480
481
482
483
484
485
486
487
488
489
490
491
492
493
494
495
496
497
498
499
500
501
502
503
504
A B C D E F G H I
WEEK 6
Sunday 6 Miles
12-Jul EZ
Monday Rest
13-Jul
Tuesday 6 Miles
14-Jul Tempo
Wednesday 60
15-Jul Minutes XT
Thursday 6 Miles
16-Jul Tempo
Friday 5 Miles
17-Jul EZ
Saturday 16 Miles
18-Jul (Cascading Run)
Miles 1 - 10 @ LSD
Miles 11 - 15 @ +10 seconds
Mile 16 @ LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 14 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
505
506
507
508
509
510
511
512
513
514
515
516
517
518
519
520
521
522
523
524
525
526
527
528
529
530
531
532
533
534
535
536
537
538
539
540
A B C D E F G H I
Week 7
Sunday 6 Miles
19-Jul EZ
Monday Rest
20-Jul
Tuesday 4 x 800 meter
21-Jul 3 x 400 recovery
1 Mile WU & CD
5 Miles
Track
Wednesday 60
22-Jul Minutes XT
Thursday 6 Miles
23-Jul Tempo
Friday 5 Miles
24-Jul EZ
Saturday 18 Miles
25-Jul LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 15 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
541
542
543
544
545
546
547
548
549
550
551
552
553
554
555
556
557
558
559
560
561
562
563
564
565
566
567
568
569
570
571
572
573
574
575
576
A B C D E F G H I
WEEK 8
Sunday 6 Miles
26-Jul EZ
Monday Rest
27-Jul
Tuesday 8 Miles
28-Jul Tempo or
35 Minute - Hills
if available
Wednesday 60
29-Jul Minutes XT
Thursday 6 Miles
30-Jul Tempo
Friday 5 Miles
31-Jul EZ
Saturday 12 Miles
1-Aug LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 16 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
577
578
579
580
581
582
583
584
585
586
587
588
589
590
591
592
593
594
595
596
597
598
599
600
601
602
603
604
605
606
607
608
609
610
611
612
A B C D E F G H I
WEEK 9
Sunday 5 Miles
2-Aug EZ
Monday Rest
3-Aug
Tuesday 8 Miles
4-Aug Negative Split
Wednesday 60
5-Aug Minutes XT
Thursday 6 Miles
6-Aug Tempo
Friday 6 Miles
7-Aug EZ
Saturday 20 Miles
8-Aug Miles 1 - 10 @LSD
Miles 11 -18 @ MP
Miles 19 - 20 @ LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 17 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
613
614
615
616
617
618
619
620
621
622
623
624
625
626
627
628
629
630
631
632
633
634
635
636
637
638
639
640
641
642
643
644
645
646
647
648
A B C D E F G H I
WEEK 10
Sunday 5 Miles
9-Aug EZ
Monday Rest
10-Aug
Tuesday 6 x 800 meter
11-Aug 5 x 400 recovery
1.5 Mile WU & CD
7.5 Miles
Track
Wednesday 60
12-Aug Minutes XT
Thursday 5 Miles
13-Aug Tempo
Friday 7 Miles
14-Aug EZ
Saturday 14 Miles
15-Aug LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 18 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
649
650
651
652
653
654
655
656
657
658
659
660
661
662
663
664
665
666
667
668
669
670
671
672
673
674
675
676
677
678
679
680
681
682
683
684
A B C D E F G H I
WEEK 11
Sunday 5 Miles
16-Aug EZ
Monday Rest
17-Aug
Tuesday 8 Miles
18-Aug Tempo
Wednesday 45 - 50
19-Aug Minutes XT
Thursday 7 Miles
20-Aug Tempo
Friday 6 Miles
21-Aug EZ
Saturday 18 Miles
22-Aug Cascade
1-9 @ LSD
10-16 @ +10 seconds
17-18 @ LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 19 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
685
686
687
688
689
690
691
692
693
694
695
696
697
698
699
700
701
702
703
704
705
706
707
708
709
710
711
712
713
714
715
716
717
718
719
720
A B C D E F G H I
WEEK 12
Sunday 5 Miles
23-Aug EZ
Monday Rest
24-Aug
Tuesday 3 x 1600 Meters
25-Aug 2 x 800 Meters Rec
1.5 Mile WU & CD
7 Miles
Track
Wednesday 60
26-Aug Minutes XT
Thursday 6 Miles
27-Aug Tempo
Friday 7 Miles
28-Aug EZ
Saturday 18 Miles
29-Aug LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 20 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
721
722
723
724
725
726
727
728
729
730
731
732
733
734
735
736
737
738
739
740
741
742
743
744
745
746
747
748
749
750
751
752
753
754
755
756
A B C D E F G H I
WEEK 13
Sunday 5 Miles
30-Aug EZ
Monday Rest
31-Aug
Tuesday 8 Miles
1-Sep Tempo
Wednesday 45 - 50
2-Sep Minutes XT
Thursday 5 Miles
3-Sep Tempo
Friday 6 Miles
4-Sep EZ
Saturday 22 Miles
5-Sep LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 21 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
757
758
759
760
761
762
763
764
765
766
767
768
769
770
771
772
773
774
775
776
777
778
779
780
781
782
783
784
785
786
787
788
789
790
791
792
A B C D E F G H I
WEEK 14
Sunday Rest
6-Sep
Monday Rest
7-Sep
Labor Day
Tuesday 7 Miles
8-Sep Tempo
Wednesday 45 - 50
9-Sep Minutes XT
Thursday 5 Miles
10-Sep Tempo
Friday 8 Miles
11-Sep EZ
Saturday 16 Miles
12-Sep LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 22 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
793
794
795
796
797
798
799
800
801
802
803
804
805
806
807
808
809
810
811
812
813
814
815
816
817
818
819
820
821
822
823
824
825
826
827
828
A B C D E F G H I
WEEK 15
Sunday 8 Miles
13-Sep EZ
Monday Rest
14-Sep
Tuesday 8 x 800 Meters
15-Sep 7 x 400 Recovery
1 Mile WU & CD
8 Miles
Track
Wednesday 45 - 50
16-Sep Minutes XT
Thursday 6 Miles
17-Sep Tempo
Friday 6 Miles
18-Sep EZ
Saturday 23 Miles
19-Sep Miles 1 - 10 @ LSD
Miles 11 - 21 @ MP
Miles 22 - 23 @ LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 23 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
829
830
831
832
833
834
835
836
837
838
839
840
841
842
843
844
845
846
847
848
849
850
851
852
853
854
855
856
857
858
859
860
861
862
863
864
A B C D E F G H I
WEEK 16
Sunday 5 Miles
20-Sep EZ
Monday Rest
21-Sep
Tuesday 8 Miles
22-Sep Negative Split
Wednesday 45 - 50
23-Sep Minutes XT
Thursday 7 Miles
24-Sep Tempo
Friday 7 Miles
25-Sep EZ
Saturday 14 Miles
26-Sep Miles 1 - 5 @ LSD
Miles 6 - 13 @ MP
Mile 14 @ LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 24 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
865
866
867
868
869
870
871
872
873
874
875
876
877
878
879
880
881
882
883
884
885
886
887
888
889
890
891
892
893
894
895
896
897
898
899
900
A B C D E F G H I
WEEK 17
Sunday 5 Miles
27-Sep MP
Monday Rest
28-Sep
Tuesday 10 x 800 Meters @
29-Sep Marathon Target
2 minute recovery
1.5 Mile WU & CD
10 Miles
Track
Wednesday 45 - 50
30-Sep Minutes XT
Thursday 4 Miles
1-Oct MP
Friday 6 Miles
2-Oct MP
Saturday 10 Miles
3-Oct Miles 1 - 2 @ LSD
Miles 3 - 9 @ MP
Mile 10 @ LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 25 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
901
902
903
904
905
906
907
908
909
910
911
912
913
914
915
916
917
918
919
920
921
922
923
924
925
926
927
928
929
930
931
932
933
934
935
936
A B C D E F G H I
WEEK 18
Sunday 4 Miles
4-Oct MP
Monday 5 Miles
5-Oct MP
Tuesday Rest
6-Oct
Wednesday 1 x 4800 Meters
7-Oct MP
.5 Mile WU & CD
4 Miles - Track
Thursday 4 Miles
8-Oct MP
Friday Rest
9-Oct
Saturday *Lesser of
10-Oct 3 Miles OR
25 Minutes
MP
*Optional Workout
By: Coach Brendan Cournane
www.CoachBrendan.com Page 26 of 27
Bank of America
Chicago Marathon
TRAINING PROGRAM #3
(Advanced Run)
Summer 2020
937
938
939
940
941
942
943
944
945
946
947
948
949
950
951
952
953
954
955
956
957
958
959
960
961
962
963
964
965
966
967
968
969
970
971
A B C D E F G H I
WEEK 19
Sunday RACE DAY
11-Oct 26.2
Monday Rest
12-Oct
Tuesday 4 Miles
13-Oct EZ
Wednesday 4 Miles
14-Oct EZ
Thursday 40
15-Oct Minutes XT
Friday 4 Miles
16-Oct EZ
Saturday 10 Miles
17-Oct EZ
Recovery Run
By: Coach Brendan Cournane
www.CoachBrendan.com Page 27 of 27