Bank of America
Chicago Marathon
TRAINING PROGRAM #2
(Intermediate Run)
Summer 2020
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
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
www.CoachBrendan.com Page 1 of 26
Bank of America
Chicago Marathon
TRAINING PROGRAM #2
(Intermediate Run)
Summer 2020
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
73
74
75
76
77
78
A B C D E F G H
14-Jun 15-Jun 16-Jun 17-Jun 18-Jun 19-Jun 20-Jun
2 Rest 4 Miles 5 Miles 30 - 40 5 Miles Rest 9 Miles
EZ Tempo Minutes EZ LSD
XT
21-Jun 22-Jun 23-Jun 24-Jun 25-Jun 26-Jun 27-Jun
3 Rest 5 Miles 5 Miles 45 - 50 6 Miles Rest 11 Miles
EZ EZ Minutes EZ LSD
XT
28-Jun 29-Jun 30-Jun 1-Jul 2-Jul 3-Jul 4-Jul
4 Rest 5 Miles 6 Miles 45 - 50 6 Miles Rest 13 Miles
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
5 Rest 6 Miles 6 Miles 45 - 50 6 Miles Rest 10 Miles
EZ Tempo Minutes XT EZ LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 2 of 26
Bank of America
Chicago Marathon
TRAINING PROGRAM #2
(Intermediate Run)
Summer 2020
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
A B C D E F G H
12-Jul 13-Jul 14-Jul 15-Jul 16-Jul 17-Jul 18-Jul
6 Rest 6 Miles 6 Miles 60 6 Miles Rest 15 Miles
EZ Tempo Minutes EZ LSD
XT
19-Jul 20-Jul 21-Jul 22-Jul 23-Jul 24-Jul 25-Jul
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
8 Rest 6 Miles 6 Miles 60 7 Miles Rest 12 Miles
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
9 Rest 5 Miles 6 Miles 45 - 50 4 Miles Rest 18 Miles
EZ Negative Split Minutes Tempo 1 - 9 @ LSD
XT 10 - 16 @ MP
17 - 18 @ LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 3 of 26
Bank of America
Chicago Marathon
TRAINING PROGRAM #2
(Intermediate Run)
Summer 2020
118
119
120
121
122
123
124
125
126
127
128
129
130
131
132
133
134
135
136
137
138
139
140
141
142
143
144
145
146
147
148
149
150
151
152
153
154
155
156
A B C D E F G H
9-Aug 10-Aug 11-Aug 12-Aug 13-Aug 14-Aug 15-Aug
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
16-Aug 17-Aug 18-Aug 19-Aug 20-Aug 21-Aug 22-Aug
11 Rest 4 Miles 8 Miles 60 7 Miles Rest 18 Miles
EZ Tempo Minutes Tempo LSD
XT
23-Aug 24-Aug 25-Aug 26-Aug 27-Aug 28-Aug 29-Aug
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
13 Rest 5 Miles 8 Miles 45 - 50 6 Miles Rest 20 Miles
EZ Tempo Minutes Tempo 1 - 12 @ LSD
XT 13 - 17 @ MP
18 - 20 @ LSD
By: Coach Brendan Cournane
www.CoachBrendan.com Page 4 of 26
Bank of America
Chicago Marathon
TRAINING PROGRAM #2
(Intermediate Run)
Summer 2020
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
174
175
176
177
178
179
180
181
182
183
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
14 Rest 6 Miles 5 Miles 45 - 50 6 Miles Rest 15 Miles
EZ Tempo Minutes EZ LSD
Labor Day XT
13-Sep 14-Sep 15-Sep 16-Sep 17-Sep 18-Sep 19-Sep
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
20-Sep 21-Sep 22-Sep 23-Sep 24-Sep 25-Sep 26-Sep
16 Rest 7 Miles 7 Miles 45 - 50 6 Miles Rest 12 Miles
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 5 of 26
Bank of America
Chicago Marathon
TRAINING PROGRAM #2
(Intermediate Run)
Summer 2020
196
197
198
199
200
201
202
203
204
205
206
207
208
209
210
211
212
213
214
215
216
217
218
219
220
221
222
223
224
225
226
227
228
229
230
231
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 6 of 26
Bank of America
Chicago Marathon
TRAINING PROGRAM #2
(Intermediate Run)
Summer 2020
235
236
237
238
239
240
241
242
243
244
245
246
247
248
249
250
251
252
253
254
255
256
257
258
259
260
261
262
263
264
265
266
267
268
269
270
271
272
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)
By: Coach Brendan Cournane
www.CoachBrendan.com Page 7 of 26
Bank of America
Chicago Marathon
TRAINING PROGRAM #2
(Intermediate Run)
Summer 2020
274
275
276
277
278
279
280
281
282
283
284
285
286
287
288
289
290
291
292
293
294
295
296
297
298
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 8 of 26
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
330
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 9 of 26
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 10 of 26
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 11 of 26
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 12 of 26
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 13 of 26
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 14 of 26
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 15 of 26
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 16 of 26
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 17 of 26
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 18 of 26
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 19 of 26
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 20 of 26
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 21 of 26
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 22 of 26
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 23 of 26
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 24 of 26
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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 25 of 26
Bank of America
Chicago Marathon
TRAINING PROGRAM #2
(Intermediate Run)
Summer 2020
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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
By: Coach Brendan Cournane
www.CoachBrendan.com Page 26 of 26
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