Training - Air Force Marathon

2024 Training Programs Now Available!

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Developed by the Air Force Marathon, these free training programs will help guide your training towards a successful finish on race day. We have designed beginner training programs as well as intermediate training programs for the marathon, half marathon, 10K, and 5K distances.

Beginner Training Programs

Marathon: The beginner training program for the full marathon is designed around running 3-4 days per week, cross training 1-2 days per week, and resting 2 days per week. Mileage progression begins at 17 miles per week and goes up to 41 miles per week during peak mileage weeks. Long runs range from 16-20 miles. Cross training progression begins at 30 minutes and goes up to 60 minutes per day. This 18-week training program begins mid-May and finishes at the Air Force Marathon always held the third weekend of September. Marathon(Beginner ) Training Program

Half Marathon: The beginner training program for the half marathon is designed around running 3-4 days per week, cross training 1-2 days per week, and resting 2 days per week. Mileage progression begins at 11 miles per week and goes up to 29 miles per week during peak mileage weeks. Long runs range from 10-14 miles. Cross training progression begins at 30 minutes and goes up to 60 minutes per day. This 18-week training program begins mid-May and finishes at the Air Force half marathon always held the third weekend in September. Half Marathon ( Beginner) Training Program

10K: The beginner training program for the 10K is designed around running 3 days per week, cross training 2 days per week, and resting two days per week. Mileage progression begins at 7 miles per week and goes up to 15 miles per week during peak mileage weeks. Long runs range from 5-6 miles. Timed training run progression begins at 20 minutes and goes up to 50 minutes. Cross training progression begins at 30 minutes and goes up to 60 minutes. This 10-week training program begins mid-July and finishes at the Air Force 10K always held the third weekend in September. 2024 Beginner 10k Training Program

5K: The beginner training program for the 5K is designed around running 3 days, walking 2 days, and resting two days per week. Running mileage progression begins at 4 miles per week and goes up to 9 miles per week during peak mileage weeks. Long runs range from 2.5-4 miles. Timed walking progression begins at 30 minutes per day and goes up to 60 minutes per day. This 8-week training program begins end of July and finishes at the Air Force 5K always held the third weekend in September. 2024 Beginner 5k Training Program

Half Marathon Training Program (Beginner)

Intermediate Training Programs

Marathon: The intermediate training program for the full marathon is designed around running 5 days per week, cross training. Mileage progression begins at 23 miles per week and goes up to 56 miles per week during peak mileage weeks. Long runs ranges from 18-23 miles. This 18-week training program begins mid-May and finishes at the Air Force Marathon always held the third weekend in September. Marathon (Intermediate) Training Program

Half Marathon: The intermediate training program for the half marathon is designed around running 5 days per week, cross training 1 day per week, and resting 1 day per week. Mileage progression begins at 18 miles per week and goes up to 43 miles per week during peak mileage weeks. Long runs range from 12-14 miles. Cross training progression begins at 30 minutes and goes up to 60 minutes per day. This 18-week training program begins mid-May and finishes at the Air Force half marathon always held the third weekend in September. Half Marathon ( Intermediate) Training Program

10K: The intermediate training program for the 10K is designed around running 5 days per week, cross training 1 day per week, and resting 1 day per week. Mileage progression begins at 13 miles per week and goes up to 23 miles per week during peak mileage weeks. Long runs range from 7-8 miles. Cross training progression begins at 35 minutes and goes up to 60 minutes per day. This 10-week training program begins mid-July and finishes at the Air Force 10K always held the third weekend in September. 2024 Intermediate 10k Training Program

5K: The intermediate training program for the 5K is designed around running 5 days per week, cross training 0-1 days per week, and resting 1-2 days per week. Mileage progression begins at 12 miles per week and goes up to 20 miles per week during peak mileage weeks. Long runs range from 7-8 miles. This 8-week training program begins end of July and finishes at the Air Force 5K always held the third weekend in September. 2024 Intermediate 5k Training Program