Chicago Marathon Training Program

Phase 1: Base Building (8 weeks)

– Week 1: Run 3-4 miles, 4 times a week. Long run: 6 miles.

– Week 2: Run 3-4 miles, 4 times a week. Long run: 7 miles.

– Week 3: Run 3-4 miles, 4 times a week. Long run: 8 miles.

– Week 4: Run 3-4 miles, 4 times a week. Long run: 9 miles.

– Week 5: Run 4-5 miles, 4 times a week. Long run: 10 miles.

– Week 6: Run 4-5 miles, 4 times a week. Long run: 12 miles.

– Week 7: Run 4-5 miles, 4 times a week. Long run: 14 miles.

– Week 8: Run 4-5 miles, 4 times a week. Long run: 16 miles.

Phase 2: Specific Training (10 weeks)

– Week 9: Run 4-5 miles, 4 times a week. Long run: 12 miles.

– Week 10: Run 4-5 miles, 4 times a week. Long run: 14 miles.

– Week 11: Run 4-5 miles, 4 times a week. Long run: 16 miles.

– Week 12: Run 4-5 miles, 4 times a week. Long run: 18 miles.

– Week 13: Run 5-6 miles, 4 times a week. Long run: 14 miles.

– Week 14: Run 5-6 miles, 4 times a week. Long run: 16 miles.

– Week 15: Run 5-6 miles, 4 times a week. Long run: 18 miles.

– Week 16: Run 5-6 miles, 4 times a week. Long run: 20 miles.

Phase 3: Tapering (3 weeks)

– Week 17: Run 4-5 miles, 4 times a week. Long run: 12 miles.

– Week 18: Run 3-4 miles, 3 times a week. Long run: 10 miles.

– Week 19: Run 2-3 miles, 2 times a week. Long run: 8 miles.

Remember that these mileage guidelines are just suggestions and can be adjusted based on your fitness level and preferences. It’s important to gradually increase your mileage and prioritize rest and recovery during the tapering phase to ensure you’re well-rested and ready for the marathon.