FRC

Road to PB&J/Chicago Marathon Day 2-🌡️ Summer Training Foundations

If you’re training this summer for PB&J or a fall marathon like Chicago, the goal isn’t just fitness.

It’s consistency—without breaking down.

Hot weather doesn’t mean you stop progressing. It means you train smarter.

Here are the core principles we use with our athletes at Freedom Running Club during summer training:

🏃‍♂️ Run at the coolest parts of the day
Morning is the priority whenever possible. Temperatures, humidity, and sun exposure are all lower, which improves both performance and recovery.

🏠 Use the treadmill when needed
There is zero benefit to forcing a workout in unsafe conditions. The treadmill is a tool—not a fallback.

💧 Follow ACSM hydration guidelines
We recommend 300–600mg of sodium per hour of running, especially in heat and humidity, to support fluid balance and performance.

⏱️ Take frequent hydration breaks
Don’t wait until you’re behind—stay ahead of dehydration with planned fluid intake during longer runs.

The goal in summer is not to “tough it out.”

It’s to build aerobic fitness while staying healthy enough to train consistently week after week.

That consistency is what shows up in September and October.

If you want help structuring your training this summer:

👉 Apply for coaching: https://go.freedomrunningclub.com/apply-a
👉 Email: [email protected] for more information about the FRC Performance Forum

Value Statement:
“Empowering runners to safely achieve their goals with proven, customized methods.”

Follow along for the full Road to PB&J & Chicago series:
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