Training

We're pleased to offer you a variety of training programs and resources to help you prepare.  Be sure to check out all the helpful tips on this page before you begin your training.

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Sign up for the Rite Aid Cleveland Marathon Virtual Training Program brought to you by John "The Penguin" Bingham and Coach Jenny.

Marathon Training Schedules

These are sample schedules. Be flexible. Long runs are on Saturdays in the schedule, but may be switched to other days.

First-Time Marathoner This is a bare minimum schedule (from a 15-mile-per-week base for at least one month to a peak of 35 miles per week).
		M	T	W	Th	F	Sat	Sun	Total
Base		off	3	off	3	off	6	3	15
Week
1		off	3	off	3	off	8	3	17
2		off	4	off	4	off	6	4	18
3		off	3	off	4	off	10	3	20
4		off	5	off	4	off	8	4	21
5		off	4	off	3	off	13	3	23
6		off	4	4	4	off	8	4	24
7		off	4	4	4	off	15	off	27
8		off	4	4	4	off	10	3	25
9		off	3	4	4	off	16	3	30
10		off	5	5	5	off	12	3	30
11		off	4	4	4	off	18	3	33
12		off	5	6	5	3	12	4	35
13		off	4	4	4	off	20	3	35
14		off	5	6	5	off	12	4	32
15		off	4	4	4	off	20	3	35
16		off	4	4	4	3	15	3	33
17		off	4	4	4	off	6	5	23
18		off	4	4	3	off	2	26.2	13+race

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Competitive Marathoner This is a schedule for veteran marathoners aiming to improve race time (from a 30-mile-per-week base for at least one month to a peak of 50 miles per week).
		M	T	W	Th	F	Sat	Sun	Total
Base		off	5	5	5	off	10	5	30
Week
1		off	6	5	5	off	13	3	32
2		off	5	4	5	3	13	3	33
3		off	5	5	4	4	15	3	36
4		off	5	6	5	4	13	5	38
5		5	5	6	5	off	15	4	40
6		6	6	6	6	off	13	6	43
7		off	6	6	6	6	18	5	47
8		6	6	6	6	off	15	4	43
9		off	6	6	8	5	20	5	50
10		off	6	6	8	6	15	5	46
11		off	6	6	8	6	20	4	50
12		off	6	6	8	6	13	6	45
13		off	6	6	8	4	22	4	50
14		off	6	6	8	6	15	4	45
15		off	5	6	5	off	22	4	42
16		off	5	5	6	5	15	4	40
17		off	5	5	4	4	8	4	30
18		off	4	4	3	off	3	26.2	14+race

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Advanced Marathoner This is a schedule for advanced runners who have the time, energy, and experience to handle the more difficult workload (from a 40-mile-per-week base for at least one month to a peak of 60 miles per week).
		M	T	W	Th	F	Sat	Sun	Total
Base		off	6	6	5	5	12	6	40
Week
1		off	6	5	6	5	15	5	42
2		off	6	6	6	5	18	4	45
3		off	6	6	6	4	20	5	47
4		off	6	6	8	6	15	6	47
5		off	6	6	6	6	20	6	50
6		off	6	6	8	6	13	6	45
7		off	8	8	8	6	20	5	55
8		off	8	8	8	7	13	6	50
9		off	8	8	8	8	20	8	60
10		off	8	8	8	8	15	6	53
11		off	8	8	8	8	22	6	60
12		off	8	8	8	8	15	6	53
13		off	8	8	8	8	23	5	60
14		off	8	8	8	8	15	8	55
15		off	8	7	6	6	22	6	55
16		off	6	8	6	5	15	5	45
17		off	6	6	6	5	8	4	35
18		off	5	4	3	off	3	26.2	15+race

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