ChiRunning Intermediate Marathon

Plan Length: 20 Weeks

A 20-week training program for your marathon using the ChiRunning technique.

Who Should Do This Plan

This program is for you if any of the following apply:

• You can comfortably run a 10K and have run the marathon distance previously*
• You are new to ChiRunning or want to practice your ChiRunning technique
• You are willing and able to train 5 days a week
• You want to improve your marathon performance and:
 -Reduce recovery time or
 -Meet a specific time goal or
 -Run with greater ease and enjoyment
 -You want to run pain and injury free**
 -You want to recover quickly and be able to stay physically active for a lifetime

*If you are not yet running the 10K distance comfortably, we highly recommend running a half marathon for your first event, then using the Beginner Marathon Program to complete the marathon distance.

**If you currently have an injury that prevents you from running comfortably, we recommend the Beginner Marathon Program.

Plan Price: $49.95


Sample Week Of Training

Other - Goal - Have your Upper Body Join the Fun!

Goal: Have your Upper Body Join the Fun!
Lesson: Upper Body
Book – p. 102, Chapter 4
DVD – Lesson 5

Rest Day

Rest – Check in with your shoulders today; are they tight and hunched or lowered and relaxed?

Run - 50 min. run Form Intervals

50 min – Form Intervals
1 min. on/off Form Intervals: Practice Focus 1 for one min. on/one min.
off for the first third of run; then, practice Focus 2 for one min. on/one min. off for second third of run. Practice both Focuses together for the last third, one min. on/one min. off.
PRE: 4 at the beginning, progressing to 5 at the end

Focus 1: Bend your elbows to 90° (don’t pump) and swing rearward
Focus 2: Shoulders squared forward and relaxed

Planned: 50:00

Run - 60 min. run Form Intervals

60 min. run – Form Intervals
1 min. on/of Form Intervals (same as Tue., different Focuses)

PRE: 4

Focus 1: Y'chi directs energy forward through your eyes. Book p. 44,85; manual p 13)
Focus 2: Swing elbows to the rear

Planned: 1:00:00

Run - 50 min. run Form Intervals

50 min. run – Form Intervals
1 min. on/of Form Intervals: Practice the following Focuses as a "Pair" –
try to hold both at the same time
PRE: 4-5
Focus 1: Upper body ahead of your feet
Focus 2: Swing elbows and legs rearward

Planned: 50:00

Rest Day

Run - 1 hr. 40 min. LSD Run

1 hr. 40 min. LSD Run
5 min. Alternating Form Intervals: On this run, you’ll combine Lower
Body Focuses with Upper Body Focuses and alternate them during your workout. During each 35-minute section, alternate between Upper
Body Focus/Lower Body Focus every five minutes.
PRE: 4 throughout

Set 1 Focuses (35 min.): Let your hip swing back with your leg/
Shoulders fall forward
Set 2 Focuses (35 min.): Rotate entire lower body below Pivot
Point/Y'chi directs energy forward through your eyes
Set 3 Focuses (35 min.): Lift at the Crown of your head and feel the light tension in your low abs
/Swing elbows to the rear

Mindful Maintenance: Hydrate every 10 minutes after the rst hour;
refuel as needed. This is an important week to practice writing an End-of Week Review.

Planned: 1:40:00

Cross Training - Optional 35-45 minutes Fun Run or Cross-Training

PRE 3-5

Planned: 40:00

How It Works

When you purchase a training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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