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.
