Training Plans

Crafted to include each event of the Akron Children's Hospital Akron Marathon Race Series, our training plans are the perfect supplement to assist novice runners schedule their workouts leading up to each race.  Be sure to stick to these training plans and you'll cruise across the finish lines with confidence!


Training Plans

Beginner Full Marathon (26.2 miles) Series Training Plan

Start this plan during the week of June 5th so that your training is scheduled around your journey through the Akron Children's Hospital Akron Marathon Race Series. It's advised that you have been consistently running 3-4 miles 3 times a week for one year prior to starting this training plan.

Week Day 1 Day 2 Day 3 Day 4 Day 5 Weekly Mileage
1 3 m 3 m 3 m 6 m Cross 15
2 3 m 3 m 3 m 8 m Cross 17
3 3 m 4 m 3 m

8k on June 25

Cross 15
4 3 m 4 m 3 m 9 m Cross 19
5 3 m 5 m 3 m 11 m Cross 22
6 3 m 5 m 3 m 13 m Cross 24
7 3 m 6 m 3 m 9 m Cross 21
8 4 m 6 m 3 m 14 m Cross 27
9 3 m 7 m 4 m 16 m Cross 30
10 3 m 7 m 4 m

Half Marathon on Aug. 13

Cross 27
11 4 m 8 m 4 m 18 m Cross 34
12 4 m 8 m 5 m 12 m Cross 29
13 4 m 9 m 5 m 20 m Cross 38
14 5 m 7 m 5 m 14 m Cross 31
15 4 m 6 m 3 m 8 m Cross 21
16 3 m 4 m 2 m

Full Marathon on Sept. 24

Rest 35.2

*Adapted from Hal Higdon Marathon training plans
*m=mile *Cross=Cross train- any activity, such as biking, that increases heart rate other than running *Akron Marathon assumes no liability for schedules. They are only guidelines.

 

Beginner Half Marathon (13.1 miles) Series Training Plan

Start this plan during the week of June 5th so that your training is scheduled around your journey through the Akron Children's Hospital Akron Marathon Race Series. It's advised that you have been consistently running 2-3 miles 3 times a week for one year prior to starting this training plan.

Week Day 1 Day 2 Day 3 Day 4 Day 5 Weekly Mileage
1 3 m 2 m off 3 m Cross 8
2 3 m 2 m off 4 m Cross 9
3 3 m 3 m off

8k on June 25

Cross 11
4 3 m 2 m 3 m 3 m Cross 11
5 3 m 3 m 3 m 4 m Cross 13
6 3 m 4 m 3 m 5 m Cross 15
7 3 m 4 m 3 m 6 m Cross 16
8 3 m 3 m 3 m 4 m Cross 13
9 3 m 4 m 3 m 8 m Cross 18
10 3 m 5 m 3 m

10k on Aug. 13

Cross 17
11 3 m 4 m 3 m 9 m Cross 19
12 3 m 5 m 3 m 11 m Cross 22
13 3 m 5 m 3 m 7 m Cross 18
14 4 m 5 m 3 m 12 m Cross 24
15 3 m 4 m 3 m 7 m Cross 17
16 3 m 2 m 2 m

Half Marathon on Sept 24

Rest 20.1

*Adapted from Hal Higdon Marathon training plans
*m=mile *Cross=Cross train- any activity, such as biking, that increases heart rate other than running *Akron Marathon assumes no liability for schedules. They are only guidelines.

 

Beginner 5-Person Team Relay Series Training Plan

Start this plan during the week of June 5th so that your training is scheduled around your journey through the Akron Children's Hospital Akron Marathon Race Series. Relay participants running longer distance legs should train at the upper milage ranges.

Week Day 1 Day 2 Day 3 Day 4 Day 5 Weekly Mileage
1 10-15 min walk/cross 10-15 min 1 m Cross 3-4
2 10-15 min walk/cross 10-15 min 1 m Cross 3-4
3 10-15 min walk/cross 10-15 min

1 Mile on June 25

Cross 3-4
4 15-20 min walk/cross 15-20 min 2 m Cross 5-6
5 20-25 min walk/cross 20-25 min 2 m Cross 6-7
6 10 min walk/cross 15 min 3 m Cross 5-6
7 20-25 min walk/cross 25-30 min 4 m Cross 8-10
8 20-25 min walk/cross 25-30 min 5 m Cross 9-11
9 15 min walk/cross 15 min 3 m Cross 5-6
10 20-25 min walk/cross 20-25 min

10k on Aug. 13

Cross 10-11
11 20-25 min walk/cross 20-25 min 3-5 m Cross 7-10
12 30 min walk/cross 30 min 3-6 m Cross 9-12
13 25-30 min walk/cross 25-30 min 3 m Cross 8-9
14 40 min walk/cross 30 min 4-7 m Cross 11-14
15 25 min walk/cross 25 min 3 m Cross 8
16 20 min walk/cross 20 min

Team Relay on Sept. 24

Rest 8-12

*Adapted from Jeff Galloway's 10k training plan
*m=mile *Cross=Cross train- any activity, such as biking, that increases heart rate other than running *Akron Marathon assumes no liability for schedules. They are only guidelines.