2023 Fox River Trail Runners (Summer) Fall Endurance Training Program

We built our 2023 training plans to provide a balance of miles, intensity and recovery.

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

Our RRCA (Road Runners Club of America) certified coaches will help guide you to meet and exceed your goals.

Training plans are online using Final Surge, where you can view your plan on any Internet connected device. You can easily upload and update training runs and compare them to planned runs to track your progress.

We have group runs three days per week

• Wednesday night, 6 PM at LeRoy Oakes Forest Preserve,
• Saturday morning, 6:30 AM, starting at the Fabyan Windmill at the Fabyan East Forest Preserve, Shelter #3
  • Saturday group run includes multiple pace groups and hydration stops.
• Sunday morning, 7 AM, starting at the Fabyan Windmill at the Fabyan East Forest Preserve, Shelter #3

With our training program, you get free access to our private club tent for the Fox Valley Half/Marathon. This includes gear check, food, water, and Gatorade.

In addition, you'll also get a cool FRTR shirt or singlet to wear all summer!

Our flexible training plans can be adjusted for any fall full or half marathon. The "official" start dates for training are listed for each of the primary races:

• Dupage Medical Group Fox Valley Marathon: Training starts Monday, May 15, first Long Run - Saturday, May 20
• Bank of America Chicago Marathon: Training starts Monday, June 5, first Long Run - Saturday, June 10
• Dupage Medical Group Fox Valley Half-Marathon: Training starts Monday, July 3, first Long Run - Saturday, July 8
• Healthy Driven Naperville Half-Marathon: Training starts Monday, July 31, first Long Run - Saturday, August 5
• 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

• Running consistently for at least one year
• Running at least 18 miles per week on a regular basis
• 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)
• Completed one run of 4 miles or more within the previous month