The document outlines a 6-week training plan for Chicago in 2015. It includes a weekly schedule that divides workouts between Monday-Sunday. Monday/Wednesday/Friday generally involve 30 minute interval runs, while Tuesday/Thursday include circuits of 6 lifts with 2 sets of 10-12 reps each. Saturday consists of 45 minute circuit/workout videos and Sunday is for yoga or rest. Distances for runs are planned to gradually increase each week from 3-4 miles up to 6 miles, including some hill work in later weeks.

1. Chicago 2015 Training Plan
WEEK MON
T
U
E
WED THU
F
R
I
SAT
SU
N
1 (5/18)
30min
interval
(run/walk)
UB
30min
interval
(run/w
alk)
AB
Circ.
LB YOGA
45min
circuit/
workout
video
YOGA/
Rest
2 (5/25)
30min
interval
(run/walk)
UB
30min
(run/w
alk)
AB
Circ.
LB YOGA
45min
circuit/
workout
video
YOGA/
Rest
3 (6/1)
START
logging
miles
30min
interval
(run/walk)
UB
(3-4M)
5M
AB
Circ.
LB
(3-4M)
YOGA
(4M)
5-6M
YOGA/
Rest
4 (6/8)
30min
interval
(run/walk)
UB
(3-4M)
5M
AB
Circ.
LB
(3-4M)
YOGA
(4M) 5-6M
YOGA/
Rest
5 (6/15)
30min
interval
(run/walk)
UB
(3-4M)
5M
AB
Circ.
LB
(3-4M)
YOGA
(4M) 6M (hills)
YOGA/
Rest

2. 6 (6/22)
30min
interval
(run/walk)
UB
(3-4M)
5M
AB
Circ.
LB
(3-4M)
YOGA
(4M) 6M (hills)
YOGA/
Rest
TUE- 6 lifts (Push Ups, Chest Press, Arm Raises, Bicep Curls, Triceps Extensions, Hammer curls)
2 sets 10-12 reps
WED- (Crunches, Plank, Wood Chop, Side Plank, Russian Twists, Oblique Crunch OR others you
like) 1 set 15-20reps
THUR- 6 lifts (Squats (or Sumo Squat), Lunges, Step ups, Hamstring Curl, Calf Raises, Wall Sits) 2
set 10-12 reps
FRI- *For my 45 minworkoutvideos,Iuse free applications(EX:Nike Trainer/PopSugarFitness/Sworkit)
*For yoga, I use the free websitedoyogawithme.comORputtogethermyownfrom Pinterest
(SAMPLE)
TUE- 6 lifts (Chest Press, Arm Raises, Seated Row, Lat Pulldown, Push Ups) 2 sets 10-12 reps
WED- 5min warm-up into 1min fast speed (7mph or up) and 2min slower speed (4.5mph)
THUR- 6 lifts (Squats (or Sumo Squat), Lunges, Step ups, Hamstring Curl, Calf Raises, Stability
ball knee tucks) 2 set 10-12 reps
FRI- 2-5min jogging; (switch between; mountain climbers, burpees, jumping jacks, jump squats,
and wall sits)
SAT- 6 lifts (Shoulder Press, Shrugs, Bicep Curls, Triceps Extensions, Hammer curls, Triceps
pushbacks) 2 sets 10-12 reps
SUN- (Crunches, Plank, Wood Chop, Side Plank, Russian Twists, Oblique Crunch OR others you
like) 1 set 15-20reps