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.
Helpful Links:
- Pace Chart
- Running Calculator
- Training Tips
- In-On-Time Pace Teams
- Local Training in the Cleveland Area
- Half Marathon Training Schedule
- Training Route Planner
Fitworks Fitness Centers is offering a 6-week complimentary cross-training program available to anyone who pre-registers for the 2010 Rite Aid Cleveland Marathon, Half Marathon & 10K. Click here to download the program sheet.
To register for the program, please visit the Fitworks website at www.fitworks.com.
Sign up for the Rite Aid Cleveland Marathon Virtual Training Program brought to you by ActiveTrainer.
Click here to get started.
Train smarter. Get a free guest pass to Bally Total Fitness. Click on the logo for a free pass.
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 |
|||||||||
| 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 | |
|
Competitive Marathoner |
|||||||||
| 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 | |
|
Advanced Marathoner |
|||||||||
| 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 | |
