Running Plans

BLB 8k to 10k to Half training plan 2019

BLB 8k to 10k to Relay training plan 2019

BLB 8k to Half to Full training plan 2019

Strength Training Plans 

There are 5 exercises. Each exercise is in a column (5 columns). The top box in the column is the starting position, followed by the active position, followed by the amount of time to hold the exercise/ # of repetitions to do each exercise within that set.   You may be wondering what a “set” is. In the case of this workout we are going through each of these exercises 4 times so we are doing 4 “sets” of each exercise. In the case of Exercise #2 (the Bridge) you will be doing 4 sets of 15 repetitions (reps) by the time you are done with the workout. 

Helpful thoughts…

  • The stronger your muscles are surrounding a joint the less pressure/pounding your joints will take.
  • It helps to maintain balance between muscle groups (if you’re just running, then your quads will develop much quicker than your hamstrings putting you at greater risk for injury)
  • The stronger you are the longer and faster you can run without muscle fatigue.   

(Lisa McElrath, Akron Marathon Operations Director)

strength training 1

strength training  2

Strength training 3

Strength training 4

Strength training 5

Strength training 6