Chicago Marathon Training

Endurance Running

Marathon & Endurance Running Programs

• Spring Endurance Running Program
• Half & Full Marathon Training Programs
• TriMonster® RunMonster Running Speedwork

Spring Endurance Running Program

INSTRUCTOR / CONTACT:
For more information, contact Joy Miles at endurance@ffc.com or visit http://ffc.com/trimonster

DATES & TIMES:
Monday, February 4, 2013 through Saturday, May 25, 2013

LOCATIONS:
FFC Gold Coast, FFC Halsted Street, and FFC Union Station

PROGRAM OVERVIEW
Are you training for an early season running event? Perhaps an 8k, 10k, 10 miler, or half marathon? Join the FFC endurance club TriMonster’s RunMonster Spring Endurance Running Program and train together with customized training plans for several popular Spring events including:
• Shamrock Shuffle
• Magellan 10k
• Chicago Spring Half Marathon
• Soldier Field 10 Miler

PROGRAM INCLUDES
• Training Begins week of February 4, 2013
• Three Weekly Workouts
o Weekend Long Run (Saturday 8:00am)
o Weekday Maintenance Run (Various days/times)
o Weekly RunMonster Speedwork (Thursdays 6:00pm March-May)
• Training Plan for 8k, 10k, 10 Miler, or Half Marathon
• Clinics including Running Form workshop
• Team Running Gear
• Discounts at local retailers
• Social outings and end of program awards party
• Small group training sessions with one-on-one coaching
• Unlimited motivation and support
• Coached by FFC’s certified and experienced TriMonster™ endurance coaching staff

PRICING
Member – $299 & Non-Member – $575
Weekend only: Member – $199 & Non-Member – $299

SCHEDULE
• Maintenance Run/Workout (select one):
o Monday 6:00am @ FFC Halsted, or…
o Tuesdays 6:00pm @ FFC Gold Coast, or…
o Wednesday 6:00pm @ FFC Union Station
o Speedwork (optional):
• Thursdays 6:00pm @ FFC Gold Coast (February) or Lake Shore Park Track (March-May)
• Long Runs:
o Saturdays 8:00am @ FFC Gold Coast

REGISTRATION
To register, please visit the FFC Endurance Training store: http://ffc.com/store/endurance-training

NOTE: All TriMonster programs are 100% intimidation-free, this means you can register online to attend the first workout with no financial obligation! Come for a complimentary workout and decide to join after your first week. To register for a free week of training, please complete the following Athlete Profile Registration form: https://ffc.com/endurance-registration/

Half & Full Marathon Training Programs

FFC’s Chicago Marathon Training Program started in 1997 and has trained over 1,000 marathoners over the past 15 years. The program is for runners of all levels. Our motto is “if you can run a mile, you can finish a marathon with our training program”. The training focuses on quality runs over quantity. Rest is not overlooked.
Only 1% of the country has completed a marathon. Our Chicago marathon training program will help you join the select group of Americans that sought change in their lives or needed a goal to strive for.
We have the most comprehensive program in the Midwest and Chicago which includes all of the following COACHED components:

• Group strength training
• Group runs
• Yoga and Pilates sessions
• Speed work
• Nutrition

Our program prides itself on continual improvements to the existing program through research and feedback of past participants.

Our coaches have over 50 years of combined experience.

PROGRAM INCLUDES
• Training Begins week of June 10th, 2013!
• 3 Weekly Workouts
• Weekend Long Run (Saturday 7am, will move to 6am once the weather gets warmer)
• Weekday Maintenance Run (Various days/times)
• Weekly RunMonster Speedwork (Thursdays 6pm at the Lakeshore Park Track)
• Online Training Plan for Half Marathon and Marathon
• Clinics including Running Form workshop
• Great TriMonster™ Running Gear
• Discounts at local retailers
• Social outings and events to build camaraderie
• Small group training sessions with 1-on-1 coaching
• Unlimited motivation and support
• Coached by FFC’s certified and experienced TriMonster™ endurance coaching staff

2013 Marathon Training Schedule
Short Weekday Runs
• Mondays at 6pm: Union Station
• Wednesdays at 6:00pm: East Lakeview

Weekly Track Workouts
• Thursdays at 6:00pm: Lake Shore Park Track

Weekend Long Runs
• Saturdays at 7am: South Loop or Gold Coast (6:00am as the weather gets warmer)

Want to learn more? Come out and attend a complimentary workout! Click here to register: ffc.com/endurance-registration.

RunMonster Speedwork & Running Technique

“Wanna get scary fast? Want to run naturally and more efficiently? Want to become a RunMonster?

Join Fitness Formula Clubs’ RunMonster Speedwork Training Program to improve your run mechanics, learn how to run naturally and injury free, and add a little “fartlek” to your training. This program is led by USA Track & Field, and Newton Natural Running certified instructors with a combined 50+ years of experience from FFC’s TriMonster and Marathon coaching teams which have produced over 40 Boston qualifiers. During this training program you’ll be challenged to push yourself to new levels of running fitness while being supported by our friendly and intimidation-free coaching philosophy that creates a fun and social group atmosphere in true TriMonster fashion.

This program is perfect for all ability levels whether you’re a run/walker looking to enjoy running longer and more efficiently, or a competitive athlete trying to break a personal best. Let’s get scary fast!

CALENDAR
Spring – March 14 – May 23, 2013
Summer – June 10 – August 22, 2013
Fall – September 5 – November 3, 2013

PROGRAM INCLUDES
Running Form Video Analysis
TriMonster Running Club Gear
Upgrade options include 10k, 10-mile, half marathon, or full marathon training programs (group maintenance & weekend long runs)

PRICING
Members – $140
Non-Members – Winter Indoors – $240
Non-Members – Spring Indoor/Outdoor – $240
Non-Member – Summer and Fall – $140
HIM & IM Upgrade – $50

REGISTRATION
To register, please visit ffc.com/store

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