I finished tweaking my training plan for the 2011 Bank of America Chicago Marathon this afternoon. It is 14-weeks, and begins tomorrow. While there are some deviations (i.e. recovery weeks, taper, etc.), the general template is as follows for Running and Cross Training:
Running
- Mon: 5 to 7-Miles – Trails
- Tue: 7 to 11-Miles – Tempo
- Wed: 4 to 6-Miles – Recovery
- Thu: 5 to 7-Miles – Track
- Fri: 4 to 5-Miles – Barefoot
- Sat: 14 to 22-Miles – Moderate or Interval Workout
- Sun: Rest
Cross Training
- Mon: P90X – Legs & Back
- Tue: Insanity – Plyo Cardio Circuit
- Wed: P90X – Shoulders & Arms (1/2) + Ab Ripper X
- Thu: P90X – Chest & Back (1/2)
- Fri: P90X – Ab Ripper X
- Sat: P90X – X Stretch or Yoga
- Sun: Rest
Let me know if you have any questions or feedback. Also let me know if you want a copy of the full plan in spreadsheet format. I would be happy to share.