2018 Fox River Trail Runners Fall Endurance Training Program

We offer three training plans for both the half (11 week) and full marathon (18 week) runners. Whether this is your first, fifth or fifteenth event we have a plan for you. Our flexible plans are based upon YOUR race.

You'll be assigned to one of our six RRCA Certified Running Coaches who will help guide you to your goals

Our training plans provide a balance of miles, intensity and recovery. Plans are electronic via Final Surge. You can view your plan on virtually any Internet connected device. Easily update actual runs versus planned runs to see your progress.

We have many group runs.

• Wednesday night, 6 PM at LeRoy Oakes Forest Preserve,
• Saturday and Sunday morning, 7 AM, starting at the Fabyan Windmill at the Fabyan East Forest Preserve, Shelter #3
  • Weekend group run includes multiple pace groups and hydration stops.

In addition to training with us, you receive free access to our private club tent for the Fox Valley Half/Marathon and access to our hospitality suite for the Chicago Marathon. This includes gear check, bathrooms, food, water, and Gatorade.

Our flexible training plans can be adjusted for any fall full or half marathon. You may join our group runs at any time; however, the "official" start dates for training for each of the primary races are:

• Advocate Health Care Fox Valley Marathon: Training starts Monday, May 14, first Long Run Saturday, May 19
• Bank of American Chicago Marathon: Training starts Monday, June 4, first Long Run Saturday, June 9
• Batavia Half-Madness Half-Marathon: Training starts Monday, June 11, first Long Run Saturday, June 16
• Advocate Health Care Fox Valley Half-Marathon: Training starts Monday, July 2, first Long Run Saturday, July 7
• Healthy Driven Naperville Half-Marathon: Training starts Monday, August 6, first Long Run Saturday, August 11
• Don't see your race listed, let us know and we will customize your plan!

We offer three different plans for both the marathon and half marathon. Select the plan that fits your experience during registration.

• "Blue" Beginner Plan: For a marathon, you will run 18-20 miles per week with a long run of at least 6 miles. For the half marathon, you will have a long run of at least 4 miles and be running 3-4 days per week. In general, select the Blue Plan if you are new to distance running. However, if you have other racing experience and the mileage base, consider an Orange or Purple Plan.
• "Orange" Intermediate Plan: For a marathon you will run 20-30 miles per week with a long run of at least 8 miles. For the half marathon, you will run 20-25 miles per week with a long run of at least 6 miles. This plan will mostly involve running 4 days per week, but may have some instances of an additional run in some peak weeks.
• "Purple" Advanced Plan: With this plan, for either the half or marathon, you will run 30 or more miles per week with a long run of at least 10 miles. The weekly mileage may be slightly lower for the half marathon. This plan calls for running five days a week. You are an experienced distance runner or have endurance racing experience.

Experience is not necessary, but in order to enhance your opportunity for success, we strongly encourage you to have an adequate training base in place before entering the program. We recommend the following:

Marathoners

• You have been running consistently for at least one year
• You are running at least 18 miles per week on a regular basis
• You have completed one run of 6 miles or more within the previous month

Half Marathoners

• Running at any pace two to three days a week (see starting mileage above)
• You have completed one run of 4 miles or more within the previous month