I have finally typed out my Chicago Marathon Training plan and I’m pretty excited. I’ve also set my goal for the race. This goal will probably morph and change throughout the summer depending on how training goes, but based on the winter and my success at Shamrock, I’ve set a big scary goal of 4:15(ish) for the Chicago Marathon. This is about a 9:44 average pace – this is going to be tough but I think if I train smart and hard, I can do it.
I’m using the Hanson Training Plan again because I really enjoyed this plan when I used the half marathon version (read some thoughts on the plan here and here). It’s hard and kind of intense but it works. At least it worked for me and I’m so excited to train for Chicago. Excited slash terrified! 🙂
The colors coincide to paces:
- Yellow is easy runs – anywhere from 10:15-11:30 pace
- Purple is speed work – 8:33-8:55 pace
- Red is strength (what Hanson calls longer speed intervals) – 9:34 pace
- Blue is tempo runs – 9:44 pace
- Green is long run pace – 9:53-10:30 pace
Just like I was before the start of Shamrock training, I am terrified. I’m also probably going to be getting into work late on Thursday mornings. Those 10 mile tempo runs are going to take some time. The one saving grace for my peace of mind is that I’ve done almost each of these workouts before. I did all the speed work and almost all of the strength work (the red coded workouts) – I missed one or two of those when my knee was injured. Knowing that I can tackle the harder speed and strength workouts does provide some comfort as I begin the plan.
Once training starts in June, I’ll recap each week. I like sharing my training because it helps keep me focused and I also like going back and reading recaps and remembering all the work put in to training. It helped pump me up before Shamrock to read about tough weeks and remember all the blood, sweat and tears I put into the training. I will admit that I’ve very much just enjoyed running for fun since Shamrock and I’ve pretty much just run easy, with a few races and a tempo run thrown in here and there. It’s been really relaxed and I think that it’s going to allow me to go into marathon training with the right frame of mind.
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Who else is gearing up for summer marathon training? Tell me about your training plan!
Oh this will so get you ready, and you can DEFINITELY hit a 4:15 if your body and the weather cooperates!
I’ll officially start my training in July, and I’m working with my coach Jesica again. I’ve decided I want to race Richmond, which will be my first marathon I’ve really raced, so I’m nervous about that! Looking to do three 20 milers and spwedwork once a week only since I’ve been injury prone. My big goal is to make it through training without anoveruse injury.
Sounds like you’ve got a good plan! Richmond is really just one of the best races! I’m excited for you!
Woo hoo, was looking forward to this post. Can’t wait to follow along! I know the next few months are going to fly by. PS – catching up on reading/writing posts this weekend!
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This year has been totally flying by already!
Good Luck! Hanson’s is hard work, but you have the motivation and grit to do it! If you can handle the Half plan, you can do the Full; there isn’t much of a difference in weekly mileage.
Yeah it’s just a bit longer – I’m not nervous about the mileage in general. Just getting back into training!
You can totally do that 4:15 finish in Chicago. The course is flat with only Mt Roosevelt ( a hill–LOL) at the finish. The only factor will be the weather. It can be warm or cold or moderate. I cannot wait to see what you do. This is THE course where runners can PR!
I’m very much looking forward to it. Weather is of course a factor but I try not to ever worry about weather because I can’t control that 🙂
I’m so excited for you and really hope training goes well. Those 10 mile training runs sound terrifying but I know you’ll get them done! I’m so impressed with your dedication since going back to office life. You got this!! Hope to be able to join you on an occasional training run, I miss them!!! ❤️❤️
Thanks! I do hope to get some runs in with you. I remember that one time we ran 10 miles before work on my birthday – remember that? So it’s possible but geez – I’m hoping I’ll be able to work from home a couple of those Thursdays!
I am planning to train for Charleston 2017 (January) and debating using Hansons as well. I’m not sold on whether I should do the beginner’s plan or the advanced one, or if I should go with a Pfitz plan, but I’ve had a LOT of success on Hansons. I think you’ll do great, those long workouts are no joke as anyone who has done the half plan… both of us… knows! I do agree with you on the tempos on Thursdays, it is good to have a flexible job if you’re doing this plan because the weekday runs can be a lot longer than other plans. You’ll do great and hopefully the training in the summer will help too, with a cooler race day!
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I think you would do great using the Hansons advanced plan. You do really well running high mileage and I don’t think you’d have any trouble. I’m not familiar with the Pfitz plan but it’s similar to Hansons, right?
I love how organized your plan is! I am excited to read along as you follow a Hanson’s plan – They seem tough but everyone who I know that uses them has epic results. And Chicago is such a wonderful race and will be great for a time goal!
The plan is tough but I’m hoping it’ll make marathon day so much more fun! 🙂
This looks like an awesome training plan and I can’t wait to read each week how it’s working for you! You can totally meet your goal!!
I hope that we’re able to do many of these runs together this summer! 🙂
are you doing the beginner or advanced? I’v eused hansons once before for the marathon, and yeah it’s tough but it was also the only time I felt good finishing a marathon so far! I think I’m going to shoot for a 4:15 goal as well but gfhdjkhsgkjfdh im scared!! for me, I love speed work, but the tempo runs are what scare me. I remember always being scared to start a tempo run and not knowing if I could hold that pace. good for you for getting them done before work! what time do you wake up to do a 10 mile tempo run? I’m thinking of trying before work too but we’ll see. I know, so many questions in this comment lol
I’m doing the beginning version. The advanced version terrifies me WAY too much. Even though I’ve run 6 marathons, I’ve never trained as hard as I did for Shamrock – and that was using the half plan. The saving grace for the tempo runs is that I ran 13.1 at an 8:5x pace (can’t remember right now) in Shamrock, so I know I can hold 9:44 for 10 miles. I haven’t started training yet, so I’m not sure what time I’ll have to wake up, but probably 5:30, so I can start running at 6. I can be on time to work if I leave my house by 8:30…
It was great seeing your training schedule laid out like this. I know I’ve heard people say the majority of runs are at an easy pace with the Hansons method but I don’t think I realized what that meant until I saw your color coding. I’m sure it’s still really intense but it helps to see it like there.
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Yes, it really is a lot of easy runs which helps you to build mileage safely. And the easy runs are fun for me because I try and do those with friends as much as possible!
I am so tempted to try your plan myself – I think I have been running tempo runs way too fast and your plan makes it seem so much more in reach! My fall marathon is in Dublin, though, so I may just choose having fun so I can enjoy the trip as well. Good luck with your training – I think that goal is so in reach for you this year! 🙂
The nice thing about running your tempo runs at race pace is that you figure out quite quickly if your goal race pace is doable or not. If you are not able to hold pace consistently, then your goal might be too fast. If you are consistently running much faster than your goal pace, then you should probably adjust your goal pace to match the faster speed. Plus, your legs really dial in to race pace so on race day, your body knows what to do! Dublin will be amazing!!!!!
It looks like it’s going to be an awesome training cycle for you and I’m looking forward to following along.
Thanks Hollie – any races down in DC for you this summer?
You are going to rock this! I plan to map out an official plan over the next couple weeks. I’ve been building my base and running halfs so that helps. I just had a killer weekend at Disney, so I’m feeling more confident about the work I’ve been putting in. I love your big scary goal! This is so doable for you! You are going to own Chicago! I have a big scary goal of my own, but won’t be sharing for some time. Can’t wait to follow your training recaps 🙂
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oooh excited to read your big scary goal – it’s so fun/scary to set those and then declare them!
Wow, this sounds like a great plan! I look forward to hearing how it goes, I’m sure you’ll reach if not exceed your goal of 4:15! I start Philly marathon training in August…can’t believe I’m finally running my first marathon!
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Eek! I’m so excited for you – have you chosen a plan yet?
WOO HOO!!! This is so exciting, Courtney!! YOU CAN DO THIS!!! I’m looking forward to cheering you on throughout training because, as we all have discovered, the race is just the icing on the cake. SO EXCITING!!
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Thanks, friend. I’m super motivated after Boston 🙂
Very exciting! I’m not sure what my training paces will be (my coach will figure them out for me), but I’m sure they’ll be significantly slower than my HM paces, so in that regard I should have an easier time with the marathon plan. Last cycle I needed more than 1 mile for warm-up, and if that’s the case again both Tuesday & Thursday will be really long runs. Last time, my longest weekday run got up to 10 miles, which took me about 2 hours. So even if I get up at 4 & start running at 5, I still don’t get into work until 9:30. So this time I’m saving up my time off and plan to take half-days off work in Tuesdays and Thursdays. Also–curious why you set a range for the long run instead of going by the pace chart for the long run?
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Sounds smart to take those half days! I did a range for the long run because I found my long run paces varied a bit last cycle. Also – my kind of secret hope is 4:10 and there aren’t 4:10 paces in the book so I took the 4 and the 4:15 paces and made a range 🙂
Woohooo!! Hanson’s buddies!!! Can’t wait to follow along with you (and commiserate! ja!) <3
Yes!!!! It’s gonna be awesome. Slash hard 🙂
Def slash hard, lol!
I love your organization skills. I put my plans on excel too but I might have to steal your color coding idea as well! 😀
I love how you color coded your training plan, or is that done automatically with the Hanson Method plans? It’s exciting you already have a goal time and have committed to a training plan. I have not even started to think about a time goal for Chicago, but since I am not planning to try for another Boston Qualifying time, it may be just like my London race when I waited to see the weather, course conditions and how I was feeling on race day. Hopefully Chicago won’t be crazy crowded like parts of the London Marathon. I am assuming the course will be wider throughout. Have you booked your hotel yet? I got that sorted out with help from a friend who lives there.
No, the color coding was my Type-A self! 🙂 It helps me to see it laid out like that. I have booked a hotel – I’ll be in town a few days early, working out of my firm’s Chicago office but I have to go right back to DC Sunday evening because I have an event on Monday. 🙂
I am very excited about it. I also plan to follow the Hansons Method for the Chicago Marathon. We should train virtually and hold each other accountable.
No doubt you will get your 4:15 finish time. Chicago is flat except for one small incline before the end.
Awesome Zenaida! I’m very excited about the race and the training. Have you joined the Hansons FB group?
Chicago is one of the most epic races ever. I LOVED running that marathon and I think you will love it too. The weather is typically good (nice and cool) in October there.
Super excited for you!! You are going into training relaxed and with a great base – I have no doubt you will grab (exceed!!) that time goal.
I look forward to following along with your training!!! xx
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Best of luck to you as you start your training plan! I think that’s a great goal, and you can totally do it 🙂
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Thank you Amanda – I’m really excited about getting back into training. Although I have to say, I’ve enjoyed my easy running as well 🙂