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The first 250 people to sign up for a series package will receive a free tech training shirt • Blue Friday pricing ends Sunday, Nov. 23 at 11:59 p.m. • Space is limited in all three race dates so reserve your spot now

Training Plans & Tips

When it comes to training for the Rubber City Race Series we recognize that one size does not fit all. We have partnered with the very best in the business for our 2015 event. Each offers a wide variety of training experiences that fit your goals, lifestyles, and training preferences. Some programs are group based, some are individual based, but all are tailored to help you achieve your goals. Our goal is to make your race day experience world-class.


Training Plans

Beginner Full Marathon (26.2 miles) Series Training Plan

(Advised to 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

Rubbercity 1M8k Rgb (8k)

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 4 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

Rubbercity 10Khalf Rgb (Half)

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

Rubbercity 13Rel26 Rgb (Full)

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

(Advised to be able to run 2-3 miles 3 times a week 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

Rubbercity 1M8k Rgb (8k)

Cross 11
4 3 m 2 m 3 m 3 m Cross 13
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 18
9 3 m 4 m 4 m 16 m Cross 30
10 3 m 5 m 3 m

Rubbercity 10Khalf Rgb (10k)

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

Rubbercity 13Rel26 Rgb (Half)

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

(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

Rubbercity 1M8k Rgb (1-mile)

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

Rubbercity 10Khalf Rgb (10k)

Cross 10-11
11 20-25 min walk/cross 20-25 min 93-5 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

Rubbercity 13Rel26 Rgb (Relay)

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.


Training Tips

10 Marathon Truths taken from Hal Higdon's "Marathon: The Ultimate Training Guide, 4th Edition"

Truth #1 - Progressively Longer Runs Guarantee Success
During the build up to the marathon, or half marathon, weekly mileage increases along with the length of the long run. It is suggested to increase both the weekly mileage and weekly long run by no more than about 10%.

Truth #2 - Rest Days Help Keep You Healthy
The purpose of training is to break the body down so it will rebuild itself stronger than before. The musculoskeletal system generally requires 48 hours to recover after a hard workout. It’s when you fail to allow time for the rebuilding phase that problems occur.

Truth #3 - Take One Step Back To Take Two Steps Forward
Taking rest days is not enough to guard against the dangers of overtraining; most successful marathon programs also include rest weeks in which runners both cut mileage and reduce/eliminate the weekend long run. Consider reducing your mileage one week after building mileage for 2-3 weeks.

Truth #4 - Speed Training Serves As A Double-Edge Sword
Speed training can improve fitness level but it can also increase risk of injuries.

Truth #5 - Learning Pace And Learning To Race Are Critical Skills
Running slowly at the start works well for beginners, but more experienced runners eventually must learn to fine-tune their pace to achieve peak-performance. The goal for many experienced runners is “negative splits,” running the first half slightly slower than the second half.

Truth #6 - Consistency Counts In The Long Run
Consistency with a purpose is critical to success in the marathon.

Truth #7- Do Not Overlook Good Nutrition
If you make poor food choices you compromise your ability to train hard. Most successful marathoners follow diets that contain around 55 percent carbohydrates, 30 percent fats, and 15 percent protein.

Truth #8 - Practice Everything Connected With The Marathon
Use your long runs and build up races to practice what food and replacement fluids work well for you. Additionally, use these runs to practice your warm up, drinking on the run, etermining what shoes and clothes work best, and your race strategy.

Truth #9 - Tapering Is Both An Art And A Science
The length of the taper can differ for each runner and can range from 10 days to 3 weeks. Tapering not only permits the healing of any damaged or fatigued muscles but also promotes maximum glycogen storage. Although mileage drops during the taper, the speed at which you run that mileage should not.

Truth #10 - Without Motivation You Never Will Succeed
Motivation needs to come from within. Finishing a marathon requires courage and commitment. You need to be committed to your training