Marathon Training Program
Cheetah's Marathon Training Program is designed for runners looking to complete their first
marathon. The training program begins with a long run of six miles and gradually increases to 20
miles three weeks before the marathon.
Upon completion, runners are able to run a successful marathon
running only 3 days a week, following a specific training plan, and cross-training.
This training consists of runs on Tuesday, speed work on Thursdays and
long runs Sundays along the lakefront. Runners can do the two weekday workouts in any order on their own throughout
the week; however, you need to allow at least one day between the key workouts. Runners are
encouraged to either cross-train or complete easy runs on other days of the week. Specific Yoga and Pilates classes have been set up as a group cross training effort.
Pacing is a crucial component to this training program. From our running experience and previous
research, it appears that training intensity is the most important factor for improving the physiological
processes that determine running performance.
Marathon Workout SCHEDULE
Program starts: Sunday, May 3, 2008
Mondays Rest
Tuesdays Lecture or Cross Training followed by runs
Wednesdays Rest
Thursdays Speed Work
Fridays Rest
Saturdays Fun Runs on Own
Sundays Long Runs on the lake
Time: Varies
Running Coaches: Lisa Clay, Daniela Spaid, Sara Lorenzo, more...
Location: Andersonville, 5248 N. Clark, Chicago 60648.
Chicago Marathon
