Chicago Marathon
Build 2024
Current Training Log
Week No. 1, Jun 10-16
Monday, Recover (ez), 6.3 miles
Tuesday, 9.2 miles
Wednesday, Med-long, 12.5 miles
Thursday, Recover (ez), 6.3 miles
Friday, Gen-aerobic, 10.6 miles
Saturday, Recover (ez), 6.4 miles
Sunday, Long Run, 17.7 miles
69 miles
Week No. 2, Jun 17-23
Monday, Recover (ez), 6.4 miles
Tuesday, Gen-aerobic+speed, 9 miles
Wednesday, Med-long, 13 miles
Thursday, Recover (ez), 6.2 miles
Friday, Tired, 11 miles
Saturday, Rest
Sunday, Long Run (Hot), 16 miles
62 miles
Week No. 3, Jun 24-30
Monday, Recover (ez), 6.25 miles
Tuesday, Med-long, 14.63 miles
Wednesday, Med-long, 12.4 miles
Thursday, Recover (ez), 6.9 miles
Friday, Speed (5 @ LT pace), 11.2 miles ★
Saturday, Recover (ez), 7 miles
Sunday, Long Run (7:18/mi), 16.4 miles
74.6 miles
Week No. 4, Jul 1-7
Monday, Recover (ez), 6.15 miles
Tuesday, Speed (Hill+100m Sprints), 10 miles ★
Wednesday, Med-long (Humid), 14 miles
Thursday, Recover (ez), 6.2 miles
Friday, Med-long, 12.5 miles
Saturday, Recover (ez), 7 miles
Sunday, Long Run (7:36/mi Humid), 20.5 miles ★
76.8 miles
Week No. 5, Jul 8-14
Monday, Recover (ez), 6.25 miles
Tuesday, Speed (4@6:30), 10 miles ★
Wednesday, Rest
Thursday, Med-long (7:18/mi), 13.3 miles
Friday, Med-long (7:14/mi), 11.5 miles
Saturday, Recover (ez), 6.7 miles
Sunday, Long Run (4ez, 10hrd, 4 ez), 18 miles ★
66 miles
Week No. 6, Jul 15-21
Monday, Recover (ez), 7.5 miles
Tuesday, Gen-aerobic+Speed (10x100m), 10.4 miles ★
Wednesday, Med-long (7:16/mi), 13.3 miles
Thursday, Rest
Friday, Gen-aerobic (7:07/mi), 10.4 miles
Saturday, Recover (ez), 7.8 miles
Sunday, 16 miles
65 miles
Week No. 7, Jul 22-28
✔ Monday, Recover (ez), AM 6.7 miles, PM 4 miles
✔ Tuesday, 5 @ LT pace (LT/Speed), 11.2 miles ★
✔ Wednesday, Med-long, 15.6 miles
✔ Thursday, Recover (ez), 7.5 miles
✔ Friday, Med-long, 13.4 miles
✔ Saturday, Gen-aerobic+Speed (10x100m), 8.6 miles★
✔ Sunday, Long Run, 21 miles ★
88 miles
Week No. 8, Jul 29-Aug 4
✔ Monday, Recover (ez), AM 6.7 miles, PM 4 miles
✔ Tuesday, Gen-aerobic, 9.5 miles
✔ Wednesday, Med-long, 15.5 miles
✔ Thursday, Recover (ez), 7.4 miles
✔ Friday, 6 @ LT pace, 12.3 miles
✔ Saturday, Gen-aerobic+Speed (10x100m), 8.2 miles
✔ Sunday, Long Run, 23.1 miles ★
86.9 miles
Week No. 9, Aug 5-11
✔ Monday, Recover (ez), AM 9.1 miles
✔ Tuesday, Gen-aerobic, 10.5 miles
✔ Wednesday, Med-long, 15.4 miles
✔ Thursday, Recover (ez), 8.8 miles
✔ Friday, Med-long, 13.4 miles
✔ Saturday, Recover+Speed (6x100m), 7.3 miles
✔ Sunday, Long Run (12@6:30), 18.5 miles
83 miles
Week No. 10, Aug 12-18
✔ Monday, Recover, AM 6.5 miles, PM 4 miles
✔ Tuesday, Gen-aerobic, 9 miles
✔ Wednesday, VO2 max 6x800m, jog 1:35, 9.5 miles★
✔ Thursday, Recover (ez), 7.58 miles
✔ Friday, Med-long AM 11.8 miles, Recover PM 4.2 miles
✔ Saturday, Gen-aerobic+Speed (hill sprints + strides), 8.25 miles
✔ Sunday, Long Run, 16.4 miles
77 miles
Week No. 11, Aug 19-25
✔ Monday, Recover, AM 6.72 miles, PM 4 miles
✔ Tuesday, Gen-aerobic, 8.8 miles
✔ Wednesday, Med-long, 15.4 miles
✔ Thursday, Recover, AM 6.75 miles, PM 4.24 miles
✔ Friday, 7 @ LT pace (6:12/mi), 12 miles ★
✔ Saturday, Gen-aerobic, 8.4 miles
✔ Sunday, Long Run, 24.6 miles ★
91 miles
Week No. 12, Aug 26-Sep 1
✔ Monday, Recover, AM 6.86 miles, PM 4 miles
✔ Tuesday, VO2 max 5x600m, 9.42 miles
✔ Wednesday, Med-long, 15.26 miles
✔ Thursday, Recover+Speed, (6x100m), 7.14 miles
✔ Friday, Recover 7.2 miles
✔ Saturday, Tune-up race (RP 6:22/mi), 13.1 miles ★
✔ Sunday, Long Run (7:27/mi), 18.6 miles ★
81.6 miles
Week No. 13, Sep 2-8
✔ Monday, Recover, AM 6.9 miles, PM 4 miles
✔ Tuesday, VO2 max 6×1,000m, 12.4 miles ★
✔ Wednesday, Med-long, 15.3 miles
✔ Thursday, Recover, AM 7 miles
✔ Friday, Med-long AM 12.4 miles
✔ Saturday, Recover 7.42 miles
✔ Sunday, Long Run (14@6:26, 6:32/mi), 20.41 miles ★
86 miles
Week No. 14, Sep 9-15
✔ Monday, Recover, AM 7.4 miles
✔ Tuesday, VO2 max 5x600m, 9.2 miles ★
✔ Wednesday, Med-long, 14.26 miles
✔ Thursday, Rest day, back pain
✔ Friday, Rest day, back pain
✔ Saturday, 10.3 miles
✔ Sunday, Long Run, 18.65 miles ★
60 miles
Week No. 15, Sep 16-22
✔ Monday, Recover, AM 6.85 miles, PM 4 miles
✔ Tuesday, Gen-aerobic, 8.5 miles
✔ Wednesday, VO2 6×1,200m, 12 miles ★
✔ Thursday, Med-long AM, 15.3 miles, Recover PM, 4 miles
✔ Friday, Gen-aerobic+Speed with 6x100m strides, 8.8 miles
✔ Saturday, Long Run, 22.7 miles ★
✔ Sunday, Recover, 7 miles
89 miles
Week No. 16, Sep 23-29
✔ Monday, Recover, 7 miles
✔ Tuesday, VO2 max 9.45 miles, 5x600m, 5k RP 1:10 floats ★
✔ Wednesday, Med-long, 14.5 miles
✔ Thursday, Recover+Speed, 7.5 miles with 6x100m strides
✔ Friday, Recover, 6 miles
✔ Saturday, 11.3 miles, 9 @ Tune-up race effort, (Interval 6:21/mi, Avg 6:29/mi) ★
✔ Sunday, Long Run, 17.3 miles (6:52/mi) ★
73 miles
Week No. 17, Sep 30-Oct 6
✔ Monday, Recover, 6.24 miles
✔ Tuesday, Gen-aerobic+Speed 8x100m strides NP Flyovers, 9.46 miles
✔ Wednesday, Recover, 6 miles
✔ Thursday, VO2 max 9 miles, 4×1,200m, 5:40/mi ★
✔ Friday, Recover, 6 miles
✔ Saturday, Gen-aerobic+Speed 8x100m strides, 7.75 miles
✔ Sunday, Long Run, 13.25 miles ★
57.35 miles
Week No. 18, Oct 7-13
★★ RACE WEEK ★★
✔ Monday, Recover, 6.5 miles
✔ Tuesday, Gen-aerobic, 7 miles
✔ Wednesday, Dress rehearsal, 8 miles w/2 miles @MP (6:06/mi) ★
✔ Thursday, Rest day
✔ Friday, Recover+Speed, 8x100m strides, 6 miles
✔ Saturday, Recover, 4 miles
✔ Sunday, ★★ Goal Marathon, 26.2 miles ★★
