WRIGHT-PATTERSON AIR FORCE BASE, Ohio – Sweat, tears, medals and a feeling of accomplishment is what awaits those who cross the finish line at the 2022 Air Force Marathon. Before that, the body should be trained to perform.
The Air Force Marathon team provides training programs for the full and half marathon, 10K and 5K distances, with the half and full marathon starting in mid-May and 10K and 5K in July.
Whether you are a novice or expert, beginner and intermediate training programs are available and combine running, cross-training, long runs, walking, and rest days to help each participant reach their goals.
“I wanted to create programs for everyone, no matter where you are in your running journey,” Air Force Marathon training coordinator Jasmine Redman said.
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Beginner training program
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Schedule per week
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Training progression
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MARATHON
(18 weeks)
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- Running 3-4 days
- Cross-training 1-2 days
- Resting 2 days
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- Begins at 17 miles per week and goes up to 41 miles
- Long runs range from 16-20 miles
- Cross-training begins at 30 minutes and goes up to an hour per day
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HALF-MARATHON
(18 weeks)
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- Running 3-4 days
- Cross-training 1-2 days
- Resting 2 days
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- Begins at 11 miles a week and goes up to 29 miles
- Long runs range from 10-14 miles
- Cross-training begins at 30 minutes and goes up to an hour per day
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10K
(10 weeks)
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- Running 3 days
- Cross-training 2 days
- Resting 2 days
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- Begins at 7 miles per week and goes up to 15 miles
- Long runs range from 5-6 miles
- Cross-training begins at 30 minutes and goes up to an hour per day
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5K
(8 weeks)
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- Running 3 days
- Walking 2 days
- Resting 2 days
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- Begins at 4 miles per week and goes up to 9 miles
- Long runs range from 2.5-4 miles
- Timed walking begins at 30 minutes and goes up to an hour per day
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Intermediate training program
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Schedule per week
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Training progression
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MARATHON
(18 weeks)
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- Running 5 days
- Cross-training 1 day
- Resting 1 day
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- Begins at 23 miles per week and goes up to 56 miles
- Long runs range from 18-23 miles
- Cross-training begins at 30 minutes and goes up to an hour per day
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HALF-MARATHON
(18 weeks)
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- Running 5 days
- Cross-training 1 day
- Resting 1 day
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- Begins at 18 miles per week and goes up to 43 miles
- Long runs range from 12-14 miles
- Cross-training begins at 30 minutes and goes up to an hour per day
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10K
(10 weeks)
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- Running 5 days
- Cross-training 1 day
- Resting 1 day
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- Begins at 13 miles per week and goes up to 23 miles
- Long runs range from 7-8 miles
- Cross-training begins at 35 minutes and goes up to an hour per day
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5K
(8 weeks)
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- Running 5 days
- Up to a day of cross-training
- Resting 1-2 days
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- Begins at 12 miles per week and goes up to 20 miles
- Long runs range from 7-8 miles
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For training tips, such as finding the best shoes, clothing, socks, supplements and nutrition, visit www.usafmarathon.com/wp-content/uploads/2021/05/Training-Tips_AFM_web.pdf.
“Having a good pair of running shoes is the first step in starting your training regimen,” Redman said. “Your apparel plays an important part of making your training an enjoyable experience.”
With the Air Force Marathon taking place in early fall, participants should schedule training runs the same time of day to acclimate your body to a similar temperature as race day, officials said. In doing so, this will help plan accordingly for hydration and nutrition needs along the course.
Officials say wearing warm-weather clothing is ideal for the race, and any clothing shed will be picked up by volunteers to donate to the local USO chapter. The course will have a few hills, so it’s recommended you add those circuits to your training, too.
More information about the marathon training program can be found at usafmarathon.com/training.