Bank of America TRAINING PROGRAM #2 Summer 2020 Chicago …€¦ · Bank of America Chicago...

Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

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A B C D E F G H

Schedule #2 - Intermediate Run

This training schedule is designed for those runners who have been running regularly (3-4 days a week) for at least six months.

Recommended requirements to follow this training program: you have run at least two half marathons or one marathon in the last two years; average weekly

mileage has been at least 20 - 25 miles per week; and you are able to run at least 8 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

Week Number Sunday Monday Tuesday Wednesday Thursday Friday Saturday

(Rest) (Easy) (Speed or (Cross Train) (Easy or (Rest) (Long - LSD)

Strength) Tempo)

7-Jun 8-Jun 9-Jun 10-Jun 11-Jun 12-Jun 13-Jun

1 Rest 4 Miles 5 Miles 30 - 40 5 Miles Rest 7 Miles

EZ EZ Minutes EZ LSD

XT

By: Coach Brendan Cournane

[email protected]

www.CoachBrendan.com of 26

Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

40

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78

A B C D E F G H



EZ Tempo Minutes EZ LSD

XT



EZ EZ Minutes EZ LSD

XT

28-Jun 29-Jun 30-Jun 1-Jul 2-Jul 3-Jul 4-Jul


EZ Fartlek OR Minutes EZ LSD

30 Minutes - Hills XT

(if available) Holiday

5-Jul 6-Jul 7-Jul 8-Jul 9-Jul 10-Jul 11-Jul


EZ Tempo Minutes XT EZ LSD


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Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

79

80

81

82

83

84

85

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115

116

117

A B C D E F G H


6 Rest 6 Miles 6 Miles 60 6 Miles Rest 15 Miles


XT


7 Rest 5 Miles 4 x 800 meter 60 5 Miles Rest 16 Miles

EZ 3 x 400 recovery Minutes Tempo LSD

1 Mile WU & CD XT

5 Miles

26-Jul 27-Jul 28-Jul 29-Jul 30-Jul 31-Jul 1-Aug


EZ Tempo OR Minutes Tempo LSD

35 Minute - Hills XT

(if available)

2-Aug 3-Aug 4-Aug 5-Aug 6-Aug 7-Aug 8-Aug


EZ Negative Split Minutes Tempo 1 - 9 @ LSD

XT 10 - 16 @ MP

17 - 18 @ LSD


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Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

118

119

120

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122

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124

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152

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154

155

156

A B C D E F G H


10 Rest 6 Miles 6 x 800 meter 60 7 Miles Rest 13 Miles

EZ 5 x 400 recovery Minutes Tempo LSD

1.5 Mile WU & CD XT

7.5 Miles

Track



EZ Tempo Minutes Tempo LSD

XT


12 Rest 5 Miles 3 x 1600 Meters 45 - 50 7 Miles Rest 16 Miles

EZ 2 x 800 Meters Rec Minutes EZ LSD

1.5 Mile WU & CD XT

7 Miles

Track

30-Aug 31-Aug 1-Sep 2-Sep 3-Sep 4-Sep 5-Sep


EZ Tempo Minutes Tempo 1 - 12 @ LSD

XT 13 - 17 @ MP

18 - 20 @ LSD


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Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

157

158

159

160

161

162

163

164

165

166

167

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175

176

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184

185

186

187

188

189

190

191

192

193

194

195

A B C D E F G H

6-Sep 7-Sep 8-Sep 9-Sep 10-Sep 11-Sep 12-Sep



Labor Day XT


15 Rest 6 Miles 3 x 1600 Meters (MP) 45 - 50 7 Miles Rest 20 Miles

EZ 2 x 800 Recovery (EZ) Minutes Tempo LSD

1 Mile WU & CD XT

6 Miles

Track



EZ Negative Split Minutes EZ 1 - 5 @ LSD

XT 6 - 11 @ MP

12 @ LSD

27-Sep 28-Sep 29-Sep 30-Sep 1-Oct 2-Oct 3-Oct

17 Rest 5 Miles 8 x 800 Meters 45 - 50 6 Miles Rest 8 Miles

EZ 2 minute recovery Minutes MP 1 - 2 @ LSD

1.0 Mile WU & CD XT 3 - 7 @ MP

8 Miles 8 @ LSD

Track


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Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

196

197

198

199

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201

202

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229

230

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232

233

234

A B C D E F G H

4-Oct 5-Oct 6-Oct 7-Oct 8-Oct 9-Oct 10-Oct

18 4 Miles 4 Miles Rest 1 x 4800 Meters Rest Rest *Lesser of 3 Miles OR

MP MP MP 25 Minutes

.5 Mile WU & CD at MP

4 Miles *Optional Workout

Track

11-Oct 12-Oct 13-Oct 14-Oct 15-Oct 16-Oct 17-Oct

19 26.2 Miles Rest Rest 4 Miles OR 40 min Rest 8 Miles

RACE DAY! 40 Minutes EZ XT EZ

Recovery Run


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Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

235

236

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273

A B C D E F G H

To read the workout key:

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 or Race 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)


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Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

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299

300

301

302

303

304

305

306

307

308

309

310

311

312

A B C D E F G H

WEEK 1

Sunday Rest

7-Jun

Monday 4 Miles

8-Jun EZ

Tuesday 5 Miles

9-Jun EZ

Wednesday 30 - 40

10-Jun Minutes XT

Thursday 5 Miles

11-Jun EZ

Friday Rest

12-Jun

Saturday 7 Miles

13-Jun LSD


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Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

313

314

315

316

317

318

319

320

321

322

323

324

325

326

327

328

329

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331

332

333

334

335

336

337

338

339

340

341

342

343

344

345

346

347

348

349

350

351

A B C D E F G H

WEEK 2

Sunday Rest

14-Jun

Monday 4 Miles

15-Jun EZ

Tuesday 5 Miles

16-Jun Tempo

Wednesday 30 - 40

17-Jun Minutes XT

Thursday 5 Miles

18-Jun EZ

Friday Rest

19-Jun

Saturday 9 Miles

20-Jun LSD


[email protected]


Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

352

353

354

355

356

357

358

359

360

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

A B C D E F G H

WEEK 3

Sunday Rest

21-Jun

Monday 5 Miles

22-Jun EZ

Tuesday 5 Miles

23-Jun EZ

Wednesday 45 - 50

24-Jun Minutes XT

Thursday 6 Miles

25-Jun EZ

Friday Rest

26-Jun

Saturday 11 Miles

27-Jun LSD


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Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

391

392

393

394

395

396

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

A B C D E F G H

WEEK 4

Sunday Rest

28-Jun

Monday 5 Miles

29-Jun EZ

Tuesday 6 Miles

30-Jun Fartlek OR

30 Minutes - Hills

(if available)

Wednesday 45 - 50

1-Jul Minutes XT

Thursday 6 Miles

2-Jul EZ

Friday Rest

3-Jul

Saturday 13 Miles

4-Jul LSD

4th of July

Holiday


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Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

430

431

432

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

WEEK 5

Sunday Rest

5-Jul

Monday 6 Miles

6-Jul EZ

Tuesday 6 Miles

7-Jul Tempo

Wednesday 45 - 50

8-Jul Minutes XT

Thursday 6 Miles

9-Jul EZ

Friday Rest

10-Jul

Saturday 10 Miles

11-Jul LSD


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Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate 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

505

506

507

A B C D E F G H

WEEK 6

Sunday Rest

12-Jul

Monday 6 Miles

13-Jul EZ

Tuesday 6 Miles

14-Jul Tempo

Wednesday 60

15-Jul Minutes XT

Thursday 6 Miles

16-Jul EZ

Friday Rest

17-Jul

Saturday 15 Miles

18-Jul LSD


[email protected]


Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

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

541

542

543

544

545

546

A B C D E F G H

WEEK 7

Sunday Rest

19-Jul

Monday 5 Miles

20-Jul EZ

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 5 Miles

23-Jul Tempo

Friday Rest

24-Jul

Saturday 16 Miles

25-Jul LSD


[email protected]


Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

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

577

578

579

580

581

582

583

584

585

A B C D E F G H

WEEK 8

Sunday Rest

26-Jul

Monday 6 Miles

27-Jul EZ

Tuesday 6 Miles

28-Jul Tempo OR

35 Minute - Hills

(if available)

Wednesday 60

29-Jul Minutes XT

Thursday 7 Miles

30-Jul Tempo

Friday Rest

31-Jul

Saturday 12 Miles

1-Aug LSD


[email protected]


Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

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

613

614

615

616

617

618

619

620

621

622

623

624

A B C D E F G H

WEEK 9

Sunday Rest

2-Aug

Monday 5 Miles

3-Aug EZ

Tuesday 6 Miles

4-Aug Negative Split

Wednesday 45 - 50

5-Aug Minutes XT

Thursday 4 Miles

7-Aug Tempo

Friday Rest

7-Aug

Saturday 18 Miles

8-Aug 1 - 9 @ LSD

10 - 16 @ MP

17 - 18 @ LSD


[email protected]


Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

625

626

627

628

629

630

631

632

633

634

635

636

637

638

639

640

641

642

643

644

645

646

647

648

649

650

651

652

653

654

655

656

657

658

659

660

661

662

663

A B C D E F G H

WEEK 10

Sunday Rest

9-Aug

Monday 6 Miles

10-Aug EZ

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 7 Miles

13-Aug Tempo

Friday Rest

14-Aug

Saturday 13 Miles

15-Aug


[email protected]


Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

664

665

666

667

668

669

670

671

672

673

674

675

676

677

678

679

680

681

682

683

684

685

686

687

688

689

690

691

692

693

694

695

696

697

698

699

700

701

702

A B C D E F G H

WEEK 11

Sunday Rest

16-Aug

Monday 4 Miles

17-Aug EZ

Tuesday 8 Miles

18-Aug Tempo

Wednesday 60

19-Aug Minutes XT

Thursday 7 Miles

20-Aug Tempo

Friday Rest

21-Aug

Saturday 18 Miles

22-Aug LSD


[email protected]


Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

703

704

705

706

707

708

709

710

711

712

713

714

715

716

717

718

719

720

721

722

723

724

725

726

727

728

729

730

731

732

733

734

735

736

737

738

739

740

741

A B C D E F G H

WEEK 12

Sunday Rest

23-Aug

Monday 5 Miles

24-Aug EZ

Tuesday 3 x 1600 Meters

25-Aug 2 x 800 Meters Rec

1.5 Mile WU & CD

7 Miles

Track

Wednesday 45 - 50

26-Aug Minutes XT

Thursday 7 Miles

27-Aug EZ

Friday Rest

28-Aug

Saturday 16 Miles

29-Aug LSD


[email protected]


Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

742

743

744

745

746

747

748

749

750

751

752

753

754

755

756

757

758

759

760

761

762

763

764

765

766

767

768

769

770

771

772

773

774

775

776

777

778779

780

A B C D E F G H

WEEK 13

Sunday Rest

30-Aug

Monday 5 Miles

31-Aug EZ

Tuesday 8 Miles

1-Sep Tempo

Wednesday 45 - 50

2-Sep Minutes XT

Thursday 6 Miles

3-Sep Tempo

Friday Rest

4-Sep

Saturday 20 Miles

5-Sep 1 - 12 @ LSD

13 - 17 @ MP

18 - 20 @ LSD


[email protected]


Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

781

782

783

784

785

786

787

788

789

790

791

792

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

A B C D E F G H

WEEK 14

Sunday Rest

6-Sep

Monday 6 Miles

7-Sep EZ

Labor Day

Tuesday 5 Miles

8-Sep Tempo

Wednesday 45 - 50

9-Sep Minutes XT

Thursday 6 Miles

10-Sep EZ

Friday Rest

11-Sep

Saturday 15 Miles

12-Sep LSD


[email protected]


Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

820

821

822

823

824

825

826

827

828

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

A B C D E F G H

WEEK 15

Sunday Rest

13-Sep

Monday 6 Miles

14-Sep EZ

Tuesday 3 x 1600 Meters (MP)

15-Sep 2 x 800 Recovery (EZ)

1 Mile WU & CD

6 Miles

Track

Wednesday 45 - 50

16-Sep Minutes XT

Thursday 7 Miles

17-Sep Tempo

Friday Rest

18-Sep

Saturday 20 Miles

19-Sep LSD


[email protected]


Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

859

860

861

862

863

864

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

A B C D E F G H

WEEK 16

Sunday Rest

20-Sep

Monday 7 Miles

21-Sep EZ

Tuesday 7 Miles

22-Sep Negative Split

10/1*

Wednesday 45 - 50

23-Sep Minutes XT

Thursday 6 Miles

24-Sep EZ

Friday Rest

25-Sep

Saturday 12 Miles

26-Sep 1 - 5 @ LSD

6 - 11 @ MP

12 @ LSD


[email protected]


Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

898

899

900

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

WEEK 17

Sunday Rest

27-Sep

Monday 5 Miles

28-Sep EZ

Tuesday 8 x 800 Meters

29-Sep 2 minute recovery

1.0 Mile WU & CD

8 Miles

Track

Wednesday 45 - 50

30-Sep Minutes XT

Thursday 6 Miles

1-Oct MP

Friday Rest

2-Oct

Saturday 8 Miles

3-Oct 1 - 2 @ LSD

3 - 7 @ MP

8 @ LSD


[email protected]


Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate 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

972

973

974

975

A B C D E F G H

WEEK 18

Sunday 4 Miles

4-Oct MP

Monday 4 Miles

5-Oct MP

Tuesday Rest

6-Oct

Wednesday 1 x 4800 Meters

7-Oct MP

.5 Mile WU & CD

4 Miles - Track

Thursday Rest

8-Oct

Friday Rest

9-Oct

Saturday *Lesser of

10-Oct 3 Miles OR

25 Minutes

MP

*Optional Workout


[email protected]


Bank of America

Chicago Marathon

TRAINING PROGRAM #2

(Intermediate Run)

Summer 2020

976

977

978

979

980

981

982

983

984

985

986

987

988

989

990

991

992

993

994

995

996

997

998

999

1000

1001

1002

1003

1004

1005

1006

1007

1008

1009

1010

1011

10121013

A B C D E F G H

WEEK 19

Sunday RACE DAY

11-Oct 26.2

Monday Rest

12-Oct

Tuesday Rest

13-Oct

Wednesday 4 Miles OR

14-Oct 40 Minutes EZ

Thursday 40

15-Oct Minutes XT

Friday Rest

16-Oct

Saturday 8 Miles

17-Oct EZ

Recovery Run


[email protected]


Bank of America TRAINING PROGRAM #2 Summer 2020 Chicago …€¦ · Bank of America Chicago...

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Transcript of Bank of America TRAINING PROGRAM #2 Summer 2020 Chicago …€¦ · Bank of America Chicago...