Bank of America Shamrock Shuffle 8K Workout Options

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On March 29, thousands of Chicagoans will arrive at Grant Park for the annual Bank of America Shamrock Shuffle 8K, the kickoff race to Chicago’s running season. For some, this race will be their first competitive event after taking a long break from endurance sports during the winter.

To help novice, intermediate and advanced participants prepare for the race in advance and ultimately perform to the best of their abilities, Seth Kopf, a USATF-certified running coach and owner of Kopf Running, offers the following weeklong, sample workout options.

Novice Runner Workout Schedule:

MONDAY


30 minute-long run, easy pace

 

TUESDAY

30 to 45 minutes of cross-training

 

WEDNESDAY

35 minute-long run, easy pace

 

THURDSAY

30 to 45 minutes of cross-training

 

FRIDAY
Rest

SATURDAY

45 to 60 minute-long run, easy pace

 

SUNDAY

Rest

 

Intermediate Runner Workout Schedule:

 

MONDAY

30 minute-long run, fartlek (two minutes of hard running, followed by three minutes of easy running for duration); four to five strides; optional: 30 minutes of strength training (post-run)

 

TUESDAY

30 to 45 minutes of cross-training

 

WEDNESDAY

40 minute-long run, easy pace; 30 minutes of strength training (post-run)

 

THURSDAY

30 to 45 minutes of cross-training

 

FRIDAY

Rest or 30 minute-long run, easy pace

 

SATURDAY

45 to 60 minute-long run, easy pace; four to five strides; optional: 30 minutes of strength training (post-run)

 

SUNDAY

Rest

 

Advanced Runner Workout Schedule:

MONDAY
30 minute-long run, fartlek (two minutes of hard running, followed by three minutes of easy running for duration); four to five strides; 30 minutes of strength training (post-run)

 

TUESDAY

30 to 45 minutes of cross-training

 

WEDNESDAY

40 minute-long run at projected race pace; four to five strides; 30 minutes of strength training (post-run)

 

THURSDAY

30 to 45 minutes of cross-training

 

FRIDAY

30 minute-long run, easy pace; four to five strides

 

SATURDAY

45 to 60 minute-long run, easy pace; four to five strides; 30 minutes of strength training (post-run)

 

SUNDAY

Rest

 

Please note: A dynamic warm up and cool down routine should be performed before and after every workout.