2024 BANK OF AMERICA

CHICAGO
MARATHON
OFFICIAL
TRAINING
PLAN
 PROGRESS
MAKES
PERFECT
Welcome To The 2024
Bank Of America Chicago Marathon.
This guide is designed to set you up for success. The kind of success you can only get
when you’re in something together. We’re not worried about winning or setting
records. We want to show up for you by helping make each run better than the last.

That way, weeks from now when you’re nishing your race, we know who’s running
down the nal stretch: you. Not the you reading this right now, but the best you. The
you who is part of our Nike Run Club.

Getting there starts now. Let’s get there together.

WE’LL GUIDE YOU THROUGH IT

Download and run with the Nike Run Club App and this 18-week Audio Guided Run Marathon Training
Program to coach yourself across the nish line.

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 BEFORE THE
STARTING LINE
This 18-week training course is designed to help
improve your speed, endurance, and recovery
while staying motivated for

The Bank of America Chicago Marathon.

It is flexible for any experience level.

REMEMBER IT’S NOT

JUST ABOUT RUNNING
This isn’t a sprint. It’s an investment in your body and mind. Let’s plan to ensure it pays off.
Over the next four months, you’ll have the opportunity to run with the best Nike athletes
and coaches on Nike Audio Guided Runs. The more you listen, the more you’ll learn.

Running isn’t just about us. It’s also about helping our
fellow runners nd their stride. We’re here to help you on your marathon journey, with
options for speed, recovery, and long runs, accompanied by words of motivation and
inspiration. If you’d rather put on your playlist and get in the zone, there’s no stopping you.
There is no wrong way to train. We just want to make you a smarter runner—because that
makes you a better runner.

Once you get started, this guide will help you materialize your efforts so you’re at your peak
on race day. Just remember to stretch. On your mark.

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 FIRST,
FIND YOUR
RHYTHM.
Life can get unpredictable. Your schedule might change. The weather will change.
And some days you might just not be feeling it. Just keep these two things in mind
if you need to alter your new routine:

• One, Speed Runs and Long Runs are essential.

If you want to maximize your training, we have to work on both.

• Secondly, you have three Recovery Days and two Rest Days. Use them.
Your body and mind will thank you. They’ll help you space out Speed
Runs and Long Runs as your body builds up to marathon. Once you
have the proper pace of training set, you’re off to the races.

READY WHEN YOU ARE

This plan was designed around an 18-week schedule, the optimal length of training
regardless of experience level.

If you don’t have that much time before your race, it can be adjusted to get you up to speed
in 12 weeks. For your own comfort and to establish good habits, we do not recommend a
training program any shorter than that.

THE TEAM BEHIND

YOUR TRAINING
Each week you will have ve runs. There will be an option to use a Nike Audio
Guided Run for Recovery, Speed, and most Long Runs during your entire training
program. The app will also record your runs, track your progress, and periodically
send you words of encouragement from the running community.

Additionally, if you would like to add cross training to your schedule, you can use
the Nike Training Club app.

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 ONE WEEK
AT A TIME
This plan includes three types of workout
activities for each week of training and to show
measurable progress throughout. All three are
important to get the fittest, strongest and
fastest version of you to the finish line.

SPEED RUNS LONG RUNS

Getting your best time takes time. The speed Endurance is everything. To help prepare your body
workouts and drills throughout the plan will and mind to go the distance, you will work on proper
make you faster and stronger. A number of pacing with weekly Long Runs.
different exercises including long and short
intervals, fartlek, hill workouts, and tempo runs These important exercises also help you get familiar
will keep you moving throughout. with the physical and mental challenges that you might
face during a race. Always run these at a comfortable
pace, and as a Progression Run (See Types of Runs in
the Glossary for de nition of Progression Run).

RECOVERY RUNS REST DAYS

Regular rest is just as important as regular running. Each Recharge, recover, and take time for a mental and physical
week of training includes two recovery runs to help your break. It is essential that you listen to your body as you
body recuperate after intense training. Run at an easier progress through the training program. And if you just can’t
pace for a shorter time. These include Audio Guided Runs sit still for a full day off, try one of the workouts from “Simple
from Shalane Flanagan and Eliud Kipchoge. Routines For Better Runs” in the NTC App or go for a few
easy miles. Sometimes you will need to adjust the program
to t what you need. And yes, that means that sometimes
the best speed run or long run will be no run.

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 HOW TO USE THE
PACE CHART
Throughout the plan, you will see and hear references to
different paces and efforts you should aim to maintain.
Knowing these will make your training easier, and help
you track your progress.

Treat each pace target as the middle of a range.

You may train slightly above or below these targets;
They are not exact paces and you are not a robot. Focus
on being the best you that you can be.

You will have ample guidance in every audio guided run.

Believe it or not, the coaches and athletes were once in
your running shoes.

The chart on page 8 will help you understand which

pace you should aim for in each session.

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 FIND YOUR
STARTING PACE
To get started, you’ll need to identify the
pace targets that are right for you on the
next page. You can base your pace on any
of the following:
Time from a 5K, 10K, half marathon, or marathon you’ve run any time over the last two months

• Track a few runs with the Nike Run Club app to determine your
average pace. You will base your Recovery Day runs on this time.

• If you already run often, you could make an educated guess

based on your current tness.

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 PACE CHART
5k best/avg mile 10k best/avg mile Tempo avg Half marathon best/ Marathon best/ avg Recovery day
Mile best pace pace mile pace avg mile pace mile pace pace

5:00 17:05/5:30 35:45/5:45 6:05 1:18/6:00 2:44/ 6:15 7:00

5:30 18:45/6:00 39:00/6:15 6:35 1:25/6:30 3:00/6:50 7:35

6:00 20:15/6:30 42:00/6:45 7:05 1:35/7:15 3:15/7:25 8:10

6:30 22:00/7:05 45:45/7:20 7:40 1:40/7:35 3:30/8:00 8:45

7:00 23:45/7:40 49:00/7:55 8:15 1:50/8:20 3:45/8:35 9:20

7:30 25:15/8:05 52:30/8:25 8:50 1:55/8:45 4:00/9:10 9:55

8:00 27:00/8:40 55:50/9:00 9:25 2:05/9:30 4:15/9:45 10:30

8:30 28:30/9:10 59:00/9:30 9:55 2:10/9:55 4:30/10:15 11:00

9:00 30:00/9:40 62:30/10:00 10:30 2:20/10:40 4:45/10:50 11:35

9:30 31:45/10:15 66:00/10:35 11:00 2:25/11:05 5:00/11:25 12:10

10:00 33:00/10:40 69:00/11:05 11:35 2:35/11:45 5:15/12:00 12:45

10:30 35:00/11:15 72:00/11:35 12:00 2:40/12:10 5:30/12:35 13:20

11:00 36:15/11:40 75:00/12:00 12:35 2:50/12:55 5:40/13:00 13:45

11:30 38:00/12:15 78:30/12:35 13:00 2:55/13:15 5:50/13:20 14:05

12:00 39:30/12:40 81:30/13:05 13:35 3:05/14:05 6:00/13:45 14:30

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 EXAMPLE 00:01
If your last race was a 27:00 minute 5K, nd that time under the 5K column on the
Pace Chart and slide across the row left or right to nd your other pace targets.

5k best/avg mile 10k best/avg mile Tempo avg Half marathon best/ Marathon best/ avg Recovery day
Mile best pace pace mile pace avg mile pace mile pace pace

8:00 27:00/8:40 55:50/9:00 9:25 2:05/9:30 4:15/9:45 10:30

In this case, the pace targets for you are as follows:

Best Mile Pace: 8:00 minutes

5K Average Mile Pace: 8:40 minutes
10K Average Mile Pace: 9:00 minutes

Tempo Pace: 9:25 minutes

Marathon Average Mile Pace: 9:45 minutes

EXAMPLE 00:02
If your last race was a 66:00 10K, nd that time under the 10K best/avg mile pace column
on the Pace Chart and slide across the row left or right to nd your other pace targets.

5k best/avg mile 10k best/avg mile Tempo avg Half marathon best/ Marathon best/ avg Recovery day
Mile best pace pace mile pace avg mile pace mile pace pace

9:30 31:45/10:15 66:00/10:35 11:00 2:25/11:05 5:00/11:25 12:10

Here, your pace targets for you are as follows:

Best Mile Pace: 9:30 minutes

5K Average Mile Pace: 10:15 minutes
10K Average Mile Pace: 10:35 minutes Tempo Pace: 11 minutes

Marathon Average Mile Pace: 11:25 minutes

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 THINGS TO KEEP
IN MIND WHILE
KEEPING PACE
Once you have your range
of pace targets, it helps to understand a
few things about how you will use them.

• You’ve heard it before: it’s not a sprint. Slow progress is still progress.
If you make the effort, you’ll see results in the long run.

• When in doubt, be sure to focus on effort. Paces can change due to many factors including tness,
weather, elevation, stress, fatigue, and lack of sleep. Be sure to listen to your body.

• You will have good days and bad days as an athlete. Sometimes you may be a little ahead of pace,
and other days a little behind. Remember that the paces are only to be used as a guide.
Be exible with your expectations and don’t just focus on the numbers on your phone or watch.

• When this plan is completed and you head out for race day, be con dent in all the work you have
done. It is that work that will take you to new tness levels and faster paces. This starting line could
be the start of something even bigger.

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 THE GLOSSARY
Below, we have listed the running-specific terms
you’ll see referenced throughout the plan.

It’s important to understand the different types of

runs you’ll be making over the next 18 weeks in
order to get the most out of your training journey.

AUDIO GUIDED STRENGTH

RUN (AGR) WORKOUTS
The Nike Run Club app offers a full library of Audio Built for all tness levels, the Nike Training Club app helps
Guided Runs. These runs feature some of our best you reach your tness goals with expertly designed
coaches and athletes to guide, motivate, and inspire you. workouts from our world-class Nike Master Trainers. NTC
There will be an option to use a Nike Audio Guided Run provides free workouts for everything from bodyweight-
for every Recovery Run, Speed Run, and most Long only sessions, invigorating yoga classes, targeted training
Runs during this 18-week training program. programs, and full-equipment home workouts.

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 TYPES OF
RUNS
PROGRESSION RUN
Progression Runs improve stamina and allow the body to adapt to the stress
of running by building your pace over the course of each run. By starting at a slower pace and nishing
faster, you’ll average your Recovery Run pace. This progression in speed and effort allows your body to
ease into the run and adjust in a natural way. Long and Recovery Runs should be run as Progression Runs.

INTERVALS
Intervals refer to a Speed Run session that includes time to rest. During this type of
workout, the distance, duration, pace, effort, and even the recovery time might change,
alternating between high and low intensities. Ideally a session like this takes place on a
track, but any location that allows you to run freely is suitable.

FARTLEK
Loosely translated from Swedish to “speed play,” Fartlek improves your speed and strength
by alternating distances and paces during a continuous run. An example Fartlek workout
structure could be one-minute running easy followed by one-minute of running hard,
repeated for a certain amount of minutes, miles or other markers on your course.

HILLS
Hill workouts develop speed, form, and strength with less impact on your legs. Because of the
extra effort required, it’s important to remain in control of your breathing, slightly tuck your chin
towards your chest, and not necessarily run as fast as you can. It’s best to use effort as a guide
rather than pace when doing a hill workout.

TEMPO RUN
The purpose of a Tempo Run is to build mental and physical endurance and to
become comfortable with being uncomfortable. Run with a hard, but
controlled, pace in long intervals or a steady run of 1-10 miles.

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 TYPES OF
PACES
We’ve divided our paces into five
speeds that we’ll reference throughout
the training program.
BEST PACE
(10 Out Of 10 Effort)
This is the pace that makes you feel like you are at your best. Sometimes this may mean running your
fastest. Sometimes this will mean running easier. The pace and effort you run will be your choice.

MILE PACE
(9 Out Of 10 Effort)
This is the pace you could race or run hard for one mile.

5K PACE
(7-8 Out Of 10 Effort)
This is the pace you could race or run hard for about three miles.

10K PACE
(6-7 Out Of 10 Effort)
This is the pace you could race or run hard for about six miles.

TEMPO PACE
(6 Out Of 10 Effort)
This is where your body learns to be comfortable being uncomfortable. Tempo Pace means maintaining a hard pace
and effort that is close to 30-35 seconds slower than your 5K pace.

RECOVERY PACE
(4-5 Out Of 10 Effort)
This is where your body learns to be comfortable being uncomfortable. Tempo Pace means maintaining a hard pace
and effort that is close to 30-35 seconds slower than your 5K pace.

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 THE IFS
You didn’t sign up for hurdles. But they’re
coming anyway. Here are a few things to
keep in mind for the inevitable challenges
or questions to come.

IF YOUR SCHEDULE DOES NOT MATCH

THE TRAINING SCHEDULE
Then adjust the training schedule to your needs. No training plan should ever be seen as written in stone.
For best results, be sure to space out Speed Runs and Long Runs and use Recovery Runs and Rest Days to
allow your body to recharge.

IF YOU’RE TIRED
Figure out why. Feeling fatigued is normal, but make sure you’re setting yourself up for success: get enough
sleep, eat right, hydrate properly, respect Recovery days and wear the proper shoes. Remember: resting is
just as important as running.

IF YOU LACK MOTIVATION

Look for inspiration. Find it wherever you can, but remember if you are willing to look for motivation that
means you’ve already got some! Be kind and patient with yourself – and the effort and willingness will come.

IF YOU HAVE A TERRIBLE RUN

Move on to the next one. Some runs are just terrible–sometimes there’s no reason. Nonetheless, take a
moment to see if there is one and maybe learn something about yourself. Being comfortable with a bad run
is just as important as the joy of a great one.

IF YOU’RE HURT
Stop running. There is a difference between hurting and being hurt. It’s essential to listen to and learn from your
body throughout your training. Sometimes missing miles in the present lets you run better miles in the future.

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 IF YOU NEED TO ADJUST
THE RECOMMENDED TRAINING
Go for it. Remember, this program is a guide. The training recommended here is meant to serve as a daily
starting point. Listen to your body – it will tell you when to push forward, when to pull back, and when to maintain.
You know your tness better than anyone else.

IF YOU ARE GOING TO RACE

You may want to back off in terms of distance or pace a few days prior to the race to get your
body and mind ready. And no matter how you nish, be sure to give yourself a few days of rest
and recovery after it’s over. You’ve earned it.

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2024 BANK OF AMERICA
CHICAGO
MARATHON
OFFICIAL
TRAINING
PLAN
 18 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR Ten Minute Run AGR 12 Minute Run
10:00 Recovery Run 10:00
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

SPEED RUN LONG RUN

AGR First Speed Run AGR Grateful 8K Run
Intervals 8K/ 5 Mile Run

5:00 Warm Up Start This Guided Run in NRC

8 x 1:00 5K Pace
1:00 Recovery Between
Intervals
Start This Guided Run in NRC

RECOVERY RUN STRENGTH WORKOUT

AGR Running For More: Purpose NTC Workout Standing Core

20:00 Recovery Run

Start This Guided Run in NRC

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 17 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR 15 Minute Run AGR 20 Minute Run
15:00 Recovery Run 20:00
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN

10K Run
AGR Fear Less 5K AGR
5K/3.1 Mile Recovery Run 10K/6.2 Mile Run

Start This Guided Run in NRC Start This Guided Run in NRC

SPEED RUN STRENGTH WORKOUT

AGR Next Speed Run NTC Workout Upper Body

Intervals
5:00 Warm Up
1:00 5K Pace
2:00 10K Pace
1:00 5K Pace
0:45 2 x Mile Pace
2:00 10K Pace
1:00 5K Pace
0:45 Mile Pace
0:30 Best Pace
0:15 Best Pace
1:00 Recovery between all intervals

Start This Guided Run in NRC

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 16 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR 6K Run AGR Easy Run
6K/~3.75 Mile Recovery Run 25:00
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN

AGR Grateful 5K Run AGR 10K Run
5K/3.1 Mile Recovery Run 11.25K/7 Mile Run

Start This Guided Run in NRC Start This Guided Run in NRC

SPEED RUN STRENGTH WORKOUT

AGR One Hard Two Easy NTC Workout Warm-Up Stretches

Fartlek
5:00 Warm Up
21:00 Fartlek
Alternate Between
1:00 Hard Running
2:00 Easy Running for 21:00

Start This Guided Run in NRC

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 15 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR Running For More: Connection AGR A Hot Run
25:00 Recovery Run 35:00
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN

AGR Thirty Minute Run AGR Another 10K Run
30:00 Recovery Run 10K/6.2 Mile Run

Start This Guided Run in NRC Start This Guided Run in NRC

SPEED RUN STRENGTH WORKOUT

AGR Runner Up NTC Workout Calves & Hamstrings

Hill Workout
5:00 Warm Up
45 seconds 10K Effort
15 seconds Best Effort

Interval series should be done 5 x’s Recovery is 1:15

after 10k effort and 45 seconds after Best Effort

Start This Guided Run in NRC

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 14 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR Lunch Run AGR A Rainy Run
25:00 Recovery Run 45:00
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN

AGR Running Towards AGR Eight Mile Run
Your Goal with Headspace
13K/ Mile Run
40:00 Recovery Run
Start This Guided Run in NRC

Start This Guided Run in NRC

SPEED RUN STRENGTH WORKOUT

AGR Runner Up NTC Workout Warm-Up Stretches

Intervals
7:00 Warm Up
3 x 2:00 5K Pace
10:00 Tempo Run
3 x 2:00 5K Pace
Start This Guided Run in NRC

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 13 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR Running For More: Success AGR A Cold Run
30:00 Recovery Run 45:00
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN

AGR Recovery Run AGR Ten Mile Run
with Headspace
16K/10 Mile Run
35:00 Recovery Run
Start This Guided Run in NRC

Start This Guided Run in NRC

SPEED RUN STRENGTH WORKOUT

AGR Runner Up NTC Workout Posture Primer

Intervals
5:00 Warm Up
3:00 5K Pace
4 x 0:30 Pace
Interval series should be done 3 x’s
2:00 Recovery after 5K Pace
1:00 Recovery after Mile Pace

Start This Guided Run in NRC

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 12 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR Just Another Run AGR Running in the Dark
30:00 Recovery Run 48:00
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN

AGR Morning Run AGR 15K Run
with Headspace
15K/9.32 Mile Run
30:00 Recovery Run
Start This Guided Run in NRC

Start This Guided Run in NRC

SPEED RUN STRENGTH WORKOUT

AGR Tempo Run NTC Workout Backside Basics
with Paula Radcliffe
Tempo Run
7:00 Warm Up
2:00 Tempo Run

Start This Guided Run in NRC

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 11 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR Suckcess Run AGR 7K Run
30:00 Recovery Run 7K
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN

AGR End of the Day Run AGR 20K Run
with Headspace
20K/12.5 Mile Run
25:00 Recovery Run
Start This Guided Run in NRC

Start This Guided Run in NRC

SPEED RUN STRENGTH WORKOUT

AGR Triple 7’s NTC Workout Warm-Up Stretches

Intervals
5:00 Warm Up
3 x 7:00 5K Pace
Recovery is 2:30 between intervals

Start This Guided Run in NRC

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 10 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR Run with Shalane AGR Fuel the Run with Shalane
45:00 Recovery Run 33:00
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN

AGR Running on Empty AGR Half Marathon Run
with Headspace
21.1K/13.1 Miles Run
32:00 Recovery Run
Start This Guided Run in NRC

Start This Guided Run in NRC

SPEED RUN STRENGTH WORKOUT

AGR 8K Tempo Run NTC Workout Cooldown Flow

Tempo Run
2K Warm Up
8K Tempo Run
2K Cool Down

Start This Guided Run in NRC

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 9 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR It’s OK 5K AGR 30 Minute Finish Lines
5K/3.1 Miles Recovery Run 30:00
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN

AGR Mindful Meters AGR Two Hour Run
60:00 Recovery Run 120:00 Run

Start This Guided Run in NRC Start This Guided Run in NRC

SPEED RUN STRENGTH WORKOUT

AGR 5 x 5 x 10k Pace NTC Workout Feet & Ankles

Intervals
5:00 Warm Up
5 x 5:00 10K Pace
2:00 Recovery between intervals

Start This Guided Run in NRC

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 8 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR Run with Paula Radcliffe AGR Run with Lopez Lomong #1
40:00 Recovery Run 30:00
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN

AGR Recovery Run AGR 25K Run
with Headspace 25K/~15.5 Miles Run
35:00 Recovery Run
Start This Guided Run in NRC

Start This Guided Run in NRC

SPEED RUN STRENGTH WORKOUT

AGR Out Strong Back Fast NTC Workout Lower-Body Vinyasa

Tempo Run
5:00 Warm Up
23:00 Tempo Run
First 12:00 running out
strong and
Last 11:00 controlled running
back progressively
faster.
Goal is to cover
same distance out
and back

Start This Guided Run in NRC

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 7 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR Run with Eliud AGR Run with Lopez Lomong #2
60:00 Recovery Run 30:00
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN

AGR New Morning Run AGR 90 Minute Run
with Headspace 90:00 Run
30:00 Recovery Run
Start This Guided Run in NRC

Start This Guided Run in NRC

SPEED RUN
AGR 10K Tempo Run
Tempo Run
1K Warm Up
10K Tempo Run
1K Cool Down
12K Total Distance

Start This Guided Run in NRC

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 6 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR Run with Joanie AGR Run with Lopez Lomong #3
65:00 Recovery Run 30:00
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN

AGR Breaking Through Barriers AGR 30K Run
with Headspace 30K/~18.6 Miles Run
31:00 Recovery Run

Start This Guided Run in NRC

SPEED RUN
AGR Long and Strong and Fast
Intervals
5:00 Warm Up
8:00 10K Pace
4:00 5k Pace
2:00 Mile Pace

Interval series should be done 3 x’s 3:00 recovery

after 10K Pace and 2:00 recovery after 5K and Mile
Pace intervals

Start This Guided Run in NRC

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 5 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR Run Long with Evan Jager AGR I Need A Win Run
75:00 Recovery Run 30:00
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN

AGR Not Motivated Run AGR 26.2K Dress Rehearsal
with Headspace 26.2K/~16.3 Miles Run
25:00 Recovery Run
Start This Guided Run in NRC

Start This Guided Run in NRC

SPEED RUN STRENGTH WORKOUT

5K Tempo Run NTC Workout Lower-Body Basics
1.5K Warm Up
5K Tempo Run
1.5K Cool Down

Start This Guided Run in NRC

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 4 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR Thank You Run AGR Grateful 8K Run
45:00 Recovery Run 8K
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN

AGR Whole Run Twenty Mile Run
with Headspace ~32.2K/20 Mile Run
25:00 Recovery Run
Start This Guided Run in NRC

Start This Guided Run in NRC

SPEED RUN
AGR Power Pyramid

Intervals
5:00 Warm Up
1:00 Mile Pace
5:00 5K Pace
10:00 10K Pace
5:00 5K Pace
1:00 Mile Pace

Recovery is 30 seconds after Mile Pace, 2:30 after

5K pace, 3:00 after 10K pace

Start This Guided Run in NRC

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 3 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR Run Long with Joanie AGR Today’s 40 Minute Run
80:00 Recovery Run 40:00
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN 99 Minutes

59 Seconds Run
AGR Stress Free Run AGR
with Headspace Run

25:00 Recovery Run 99:59

Start This Guided Run in NRC Start This Guided Run in NRC

SPEED RUN
AGR 15K Tempo Run

Tempo Run

1K Warm Up
15K Tempo Run
500m Cool Down
16.5K Total Distance

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 2 WEEKS TO GO
RECOVERY RUN RECOVERY RUN
AGR Another Thank You Run AGR One Hour Run
45:00 Recovery Run 60:00
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN

AGR Celebration Run AGR Another Ten Mile Run
25:00 Recovery Run 16K/10 Mile
2
Run

Start This Guided Run in NRC Start This Guided Run in NRC

SPEED RUN STRENGTH WORKOUT

AGR In Control NTC Workout Lower Body Favorites
Intervals
6:00 Warm Up
1:00 Mile Pace
3:00 5K Pace
5:00 10K Pace
7:00 Recovery Run Pace
0:30 recovery after Mile Pace
1:30 recovery after 5K Pace
2:30 recovery after 10K Pace
Start This Guided Run in NRC

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 1 WEEK TO GO
RECOVERY RUN RECOVERY RUN
AGR Four Mile Head Starts AGR 15 Minute Head Starts
~6.5K/4 Mile Recovery Run 1.6K / 1 Mile
2
Recovery Run

Start This Guided Run in NRC Start This Guided Run in NRC

RECOVERY RUN LONG RUN

AGR Big Day Run with Headspace 2023 Bank of America Chicago Marathon Race Day
25:00 Recovery Run 42.2K/26.2 Miles
2
Run

Start This Guided Run in NRC

SPEED RUN STRENGTH WORKOUT

AGR Bring It Down NTC Workout Runner’s Restorative
Tempo Run
5:00 Warm Up
5:00 Recovery Run Pace
4:00 10K Pace
3:00 5K Pace
2:00 Mile Pace
1:00 Best Pace

This is to be run as a 15:00 Progression Tempo Run

Start This Guided Run in NRC

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2024 BANK OF AMERICA
CHICAGO MARATHON
TRAINING PLAN

OCTOBER 13