What are your best workouts for Chicago?
PR is 2:39, would love to run around 2:35.
What are your best workouts for Chicago?
PR is 2:39, would love to run around 2:35.
The Chicago race course presents no real challenges in terms of hills or anything other than what seemed like turning many corners as you visit different parts of the city. It can be hot which many runners are unprepared for but otherwise nothing special is required. The normal mix of a weekly olongapo run, a tempo run and 5 x 1600m repeats or longer, race pace segments work
If you ran your 2:39 without the new bouncy shoes, get a pair of the new bouncy shoes and you’re there
Long run workouts at 10%-5% slower then MP. MP workouts of around 20-25k, broken up into intervals with moderately paced floats. Intervals of varying length and from half MP down to 5k pace. Progression runs, tempo runs, moderately paced runs.
Thank you for this help
Thanks! helpful.
bouncy shoes should do it.
Hows your rhythm? Course Has a lot of endless straightaways.
Keith Brantley would hammer out a 4 miler before he won trials.
As noted above, the Chicago course is about as friendly a course as a runner could ask for but for the frequent warm temps.
My four marathon cycles, including two at Chicago, were set up as:
18-12 weeks out
- One workout of about 5000m of intervals at 5k pace with 1:1 work:rest ratio.
- Most weeks a tempo run of some sort - either cruise intervals, a progression run or a straight tempo run - usually a progression run.
- A decent long run of up to 16 miles, but rarely exceeding 25% of my weekly mileage.
From 12 weeks out until taper::
- One session fo cruise intervals (1-3 mile repeats at tempo/threshold pace) of 6-8 miles of volume. 5:1 work:rest ratio.
- alternate between these three things as my long run/second workout: 20-22 miler;17 with the middle 13 at marathon pace; 20-22 done as: 2 easy, 2 x 2 or 4 x 1 miles of cruise intervals, 10 easy, another round of cruise intervals; cool down to 20-21 total miles.
There’s obviously more to it than that, but that’s the core of it. And this is a variation of the theme expressed by Jack Daniels via Training Plan A in the second edition of Daniels’ Running Formula.
Do speedwork first phase then just increase long runs weekly slowly. Tempo runs are your friend and so is 50 miles a week is good.
2:25 you can do
Get your 2 mile run low as it can go first phase.
Along with quarters.
Watch out for Mt. Roosevelt at mile 26 😰
I would keep a lot of your long runs flat to get ready for the course. Practice some surging in your long runs.
2:39 >>> 2:35 is doable with more of the same. More miles. More marathon paced efforts @ 5:50 instead of 6-flat.
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