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Training

Let’s Get Training

2019-Air-Force-MarathonWelcome to the Air Force Marathon’s training page where we offer training programs, best practices, & more! We have designed beginner training programs as well as intermediate training programs for the marathon, half marathon, 10K, and 5K distances. Developed by the Air Force Marathon, these programs will help guide your training towards a successful finish on race day.

 

Beginner Training Programs

Marathon: The beginner training program for the full marathon is designed around running 3-4 days per week, cross training 1-2 days per week, and resting 2 days per week. Mileage progression begins at 17 miles per week and goes up to 41 miles per week during peak mileage weeks. Long runs range from 16-20 miles. Cross training progression begins at 30 minutes and goes up to 60 minutes per day. This 18-week training program begins mid-May and finishes at the Air Force Marathon always held the third weekend of September. Marathon Training Program (Beginner)

Half Marathon: The beginner training program for the half marathon is designed around running 3-4 days per week, cross training 1-2 days per week, and resting 2 days per week. Mileage progression begins at 11 miles per week and goes up to 29 miles per week during peak mileage weeks. Long runs range from 10-14 miles. Cross training progression begins at 30 minutes and goes up to 60 minutes per day. This 18-week training program begins mid-May and finishes at the Air Force half marathon always held the third weekend in September. Half Marathon Training Program (Beginner)

10K: The beginner training program for the 10K is designed around running 3 days per week, cross training 2 days per week, and resting two days per week. Mileage progression begins at 7 miles per week and goes up to 15 miles per week during peak mileage weeks. Long runs range from 5-6 miles. Timed training run progression begins at 20 minutes and goes up to 50 minutes. Cross training progression begins at 30 minutes and goes up to 60 minutes. This 10-week training program begins mid-July and finishes at the Air Force 10K always held the third weekend in September. 10K Training Program (Beginner)

5K: The beginner training program for the 5K is designed around running 3 days, walking 2 days, and resting two days per week. Running mileage progression begins at 4 miles per week and goes up to 9 miles per week during peak mileage weeks. Long runs range from 2.5-4 miles. Timed walking progression begins at 30 minutes per day and goes up to 60 minutes per day.  This 8-week training program begins end of July and finishes at the Air Force 5K always held the third weekend in September. 5K Training Program (Beginner)

Intermediate Training Programs

Marathon: The intermediate training program for the full marathon is designed around running 5 days per week, cross training. Mileage progression begins at 23 miles per week and goes up to 56 miles per week during peak mileage weeks. Long runs ranges from 18-23 miles. This 18-week training program begins mid-May and finishes at the Air Force Marathon always held the third weekend in September. Marathon Training Program (Intermediate)

Half Marathon: The intermediate training program for the half marathon is designed around running 5 days per week, cross training 1 day per week, and resting 1 day per week. Mileage progression begins at 18 miles per week and goes up to 43 miles per week during peak mileage weeks. Long runs range from 12-14 miles. Cross training progression begins at 30 minutes and goes up to 60 minutes per day. This 18-week training program begins mid-May and finishes at the Air Force half marathon always held the third weekend in September. Half Marathon Training Program (Intermediate)

10K: The intermediate training program for the 10K is designed around running 5 days per week, cross training 1 day per week, and resting 1 day per week. Mileage progression begins at 13 miles per week and goes up to 23 miles per week during peak mileage weeks. Long runs range from 7-8 miles. Cross training progression begins at 35 minutes and goes up to 60 minutes per day. This 10-week training program begins mid-July and finishes at the Air Force 10K always held the third weekend in September. 10K Training Program (Intermediate)

5K: The intermediate training program for the 5K is designed around running 5 days per week, cross training 0-1 days per week, and resting 1-2 days per week. Mileage progression begins at 12 miles per week and goes up to 20 miles per week during peak mileage weeks. Long runs range from 7-8 miles. This 8-week training program begins end of July and finishes at the Air Force 5K always held the third weekend in September. 5K Training Program (Intermediate)

 

Training Tips

We want you to have your best race yet and to help you better prepare for your upcoming race we have gathered a few training tips. You can find the latest training info on shoes, clothing, socks, supplements, and nutrition here.

With the Air Force Marathon taking place in early fall, you will want to be sure to schedule training runs during the same time of day to acclimate your body to a similar temperature as your race day. In doing so, this will help you plan accordingly for your hydration and nutrition needs along the course. Wearing warm weather clothing is ideal for this race as well and if you have to shed any clothing at the start line we will have volunteers picking the items up to donate to the local USO chapter. The course will have a few hills so we recommend you add a few hills or hill circuits to your training too.

Have fun & good luck with your next race!

Training Tips (PDF)

Running Groups (Local to Dayton, Ohio)*

 

*If you are interested in promoting your local Dayton running group, please email us at usaf.marathon@us.af.mil with your information.

Runcoach

training-air-force-marathon

Run your best race with Runcoach! As a participant of the 2021 Air Force Marathon events you will receive FREE and personalized training from Runcoach. Your program will be custom made to fit your goals and current fitness. Runcoach is here to guide you through your training journey. Click the button below to get started.

Start Training!

 

How to get started:

  1. Launch Runcoach.
  2. Sign up with first name, last name, and email that matches your Race Roster account and choose a new password.
  3. Create your personal program!

 


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