Runner’s Training Plan for Completing the Chicago Marathon and the Chicago Triathlon in the Same Year

This year I wanted to mix it up a little by running my first Olympic triathlon, but I also wanted to still raise money for the American Liver Foundation by the running the Chicago Marathon. After evaluating the dates and thinking hard about it, I’ve decided to do both.

Having run a marathon last fall and a few half marathons over the spring and winter, I am starting in pretty good running shape. Additionally, I have always been blessed with pretty strong quads which make me a decent bike rider. However, I have NEVER been a strong swimmer. Fortunately, I have a wife who used to swim, and I am hopeful she can at least help me get decent enough form not to drown (just kidding, well… kind of).

There are many marathon training schedules out there and many Olympic triathlon training schedules out there, but there are not many of the two combined. The trick appears to be getting my legs used to the mileage while also developing triathlon basics. Not to mention also working 40+ hours per week and co-parenting two toddlers.

As with any tight schedule, planning is vital. I have taken parts from a variety of different workouts and merged them to create this 20-week training plan. Since I am likely not the first person to tackle both these races in the same calendar year, so I thought I’d share it with others.

Please let me know if you have any feedback or input.

Week of June 2 (Week 1)

Sunday – 6 mile run

Monday – Rest

Tuesday – 3 mile run

Wednesday – 600 yard swim

Thursday – 5 mile run

Friday – 45 min on bike

Saturday – Rest

Week of June 9 (Week 2)

Sunday – 7 mile run

Monday – Rest

Tuesday – 3 mile run

Wednesday – 700 yard swim

Thursday – 5 mile run

Friday – 45 min on bike

Saturday – Rest

Week of June 16 (Week 3)

Sunday – 5 mile run

Monday – Rest

Tuesday – 3 mile run

Wednesday – 800 yard swim

Thursday – 5 mile run

Friday – 60 min on bike

Saturday – Rest

Week of June 23 (Week 4)

Sunday – 8 mile run

Monday – Rest

Tuesday – Bike 60 minutes then run 15 minutes

Wednesday – 1000 yard swim

Thursday – 5 mile run

Friday – 45 min on bike

Saturday – Rest

Week of June 30 (Week 5)

Sunday – 9 mile run

Monday – Rest

Tuesday – Bike 45 minutes then run 15 minutes

Wednesday – 800 yard swim

Thursday – 5 mile run

Friday – Rest

Saturday – Rest

Week of July 7 (Week 6)

Sunday – 6 mile run

Monday – Rest

Tuesday – Bike 12 miles then run 20 minutes

Wednesday – 1000 yard swim

Thursday – 6 mile run

Friday – Bike 45 minutes

Saturday – Rest

Week of July 14 (Week 7)

Sunday – 11 mile run

Monday – Rest

Tuesday – Bike 14 miles then run 30 minutes

Wednesday – 1200 yard swim

Thursday – 8 mile run

Friday – Bike 45 minutes

Saturday – Rest

Week of July 21 (Week 8)

Sunday – 12 mile run

Monday – Rest

Tuesday – Bike 16 miles then run 3 miles

Wednesday – 150 yard swim

Thursday – 5 mile run

Friday – Bike 45 minutes

Saturday – Open water swim 20 minutes

Week of July 28 (Week 9)

Sunday – 9 mile run

Monday – Rest

Tuesday – Rest

Wednesday – 800 yard swim

Thursday – 7 mile run

Friday – Bike 8 miles

Saturday – Rest

Week of August 4 (Week 10)

Sunday – 14 mile run

Monday – Rest

Tuesday – Bike 18 miles and run 3 miles

Wednesday – 1500 yard swim

Thursday – 7 mile run

Friday – Bike 45 minutes

Saturday – Open water swim 20 minutes

Week of August 11 (Week 11)

Sunday – 15 mile run

Monday – Rest

Tuesday – Bike 16 miles and run 4 miles

Wednesday – 1600 yard swim

Thursday – 5 mile run

Friday – Bike 45 minutes

Saturday – Open water swim 20 minutes

Week of August 18 (Week 12)

Sunday – 17 mile run

Monday – Rest

Tuesday – Bike 45 minutes and run 15 minutes

Wednesday – 800 yard swim

Thursday – 5 mile run

Friday – 2 mile run

Saturday – Open water swim 20 minutes

Week of August 25 (Week 13) Chicago Triathlon Week

Sunday – Chicago Triathlon

Monday – Rest

Tuesday – 5 mile run

Wednesday – 8 mile run

Thursday – 5 mile run

Friday – Rest

Saturday – 8 mile run

Week of September 1 (Week 14)

Sunday – 18 mile run

Monday – Rest

Tuesday – 5 mile run

Wednesday – 8 mile run

Thursday – 5 mile run

Friday – Rest

Saturday – 8 mile at goal marathon pace

Week of September 8 (Week 15)

Sunday – 13 mile run

Monday – Rest

Tuesday – 5 mile run

Wednesday – 5 mile run

Thursday – 5 mile run

Friday – Rest

Saturday – 5 mile at goal marathon pace

Week of September 15 (Week 16)

Sunday – 19 mile run

Monday – Rest

Tuesday – 5 mile run

Wednesday – 8 mile run

Thursday – 5 mile run

Friday – Rest

Saturday – 8 mile run

Week of September 22 (Week 17)

Sunday – 12 mile run

Monday – Rest

Tuesday – 5 mile run

Wednesday – 5 mile run

Thursday – 5 mile run

Friday – Rest

Saturday – 5 miles at goal marathon pace

Week of September 29 (Week 18)

Sunday – 20 mile run

Monday – Rest

Tuesday – 5 mile run

Wednesday – 4 mile run

Thursday – 5 mile run

Friday – Rest

Saturday – 4 miles at goal marathon pace

Week of October 6 (Week 19)

Sunday – 12 mile run

Monday – Rest

Tuesday – 4 mile run

Wednesday – 3 mile run

Thursday – 4 mile run

Friday – Rest

Saturday – 3 mile run

Week of October 13 (Week 20) Marathon Week

Sunday – 8 mile run

Monday – Rest

Tuesday – 3 mile run

Wednesday – 4 mile run

Thursday – Rest

Friday – Rest

Saturday – Chicago Marathon

Join me in my efforts to support Liver Life Challenge!

I am running the Chicago Marathon to support the American Liver Foundation. As a participant in the Liver Life Challenge, I’m helping in the fight against liver disease, but I can not do it without your help. Every step I take and every dollar I raise will make a difference in the lives of the millions of Americans living with liver disease. By donating on my behalf, you will be helping the American Liver Foundation provide critical funding for medical research, public education, and patient support services.