Towpath Marathon

TRAINING

Training schedule compliments of Vertical Runner and VR Training.

This year, Gatorade will be providing the sports drink along the course.

CT = Cross Train, ie: Cycle, Weights, Swimming, Yoga, Elliptical, Pilates, etc.

Total time for activity should be 45 mins - 1 hour

Always be sure to warm up and cool down!

5 min warm up
5 min cool down

Saturday and Sundays can be switched around if you need to do your long run on Saturday instead of Sunday

MARATHON TRAINING SCHEDULE

Weeks 1-5

PHASE 1							total miles
mon CT	tue 3 mi.	wed 4 mi.	thu 3 mi.	fri off	sat CT	sun 5 mi.	15
mon CT	tue 4 mi.	wed 3 mi.	thu 4 mi.	fri off	sat CT	sun 5 mi.	16
mon CT	tue 3 mi.	wed 4 mi.	thu 3 mi.	fri off	sat CT	sun 6 mi.	16
mon CT	tue 3 mi.	wed 4 mi.	thu 3 mi.	fri off	sat CT	sun 6 mi.	16
mon CT	tue 4 mi.	wed 3 mi.	thu 4 mi.	fri off	sat CT	sun 7 mi.	18
							total miles phase 1 81

Weeks 6-9

PHASE 2							total miles
mon CT	tue 3 mi.	wed 5 mi.	thu 4 mi.	fri off	sat CT	sun 8 mi.	20
mon CT	tue 4 mi.	wed 5 mi.	thu 4 mi.	fri off	sat CT	sun 8 mi.	21
mon CT	tue 4 mi.	wed 5 mi.	thu 4 mi.	fri off	sat CT	sun 9 mi.	22
mon CT	tue 4 mi.	wed 5 mi.	thu 4 mi.	fri off	sat CT	sun 10 mi.	23
							total miles phase 2 86

Weeks 10-14

PHASE 3							total miles
mon CT	tue 5 mi.	wed 4 mi.	thu 5 mi.	fri off	sat CT	sun 10 mi.	24
mon CT	tue 4 mi.	wed 6 mi.	thu 5 mi.	fri off	sat CT	sun 12 mi.	27
mon CT	tue 4 mi.	wed 6 mi.	thu 5 mi.	fri off	sat CT	sun 12 mi.	27
mon CT	tue 4 mi.	wed 6 mi.	thu 5 mi.	fri off	sat CT	sun 14 mi.	29
mon CT	tue 5 mi.	wed 6 mi.	thu 5 mi.	fri off	sat CT	sun 14 mi.	30
							total miles phase 3 137

Weeks 15-18

PHASE 4							total miles
mon CT	tue 5 mi.	wed 6 mi.	thu 5 mi.	fri off	sat CT	sun 16 mi.	32
mon CT	tue 5 mi.	wed 7 mi.	thu 5 mi.	fri off	sat CT	sun 16 mi.	33
mon CT	tue 5 mi.	wed 6 mi.	thu 5 mi.	fri off	sat CT	sun 18 mi.	34
mon CT	tue 5 mi.	wed 7 mi.	thu 6 mi.	fri off	sat CT	sun 16 mi.	34
							total miles phase 4 133

Weeks 19-22

PHASE 5							total miles
mon CT	tue 5 mi.	wed 8 mi.	thu 6 mi.	fri off	sat CT	sun 10 mi.	39
mon CT	tue 6 mi.	wed 8 mi.	thu 7 mi.	fri off	sat CT	sun 12 mi.	39
mon CT	tue 6 mi.	wed 9 mi.	thu 7 mi.	fri off	sat CT	sun 12 mi.	36
mon CT	tue 5 mi.	wed 7 mi.	thu 6 mi.	fri off	sat CT	sun 14 mi.	26
mon CT	tue 3 mi.	wed 4 mi.	thu 3 mi.	fri CT	sat off	sun 26.2 mi.	36.2
							total miles phase 5 176.2

Want to train for the October Marathon? Northeast Ohio Fit and Vertical Runner have teamed up to help you achieve your goals. Please click the following images to view the Norteast Ohio Fit website:

Northeast Ohio Fit is a 24-week training program for those new to running or those who are looking for other people to train with. The non-competitive, non-intimidating environment welcomes runners of all abilities, levels and will get you ready for the Towpath Marathon and Half Marathon by living up to it's motto: Change your Life!