Make Your Miles Matter
Train with the Alzheimer's Association as you prep for a big spring race like this year's Cap City Half Marathon & Quarter Marathon.
Regular exercise is one of the Alzheimer's Association's 10 Healthy Habits, which can help lower the risk of developing cognitive decline and possibly dementia. By training and fundraising with the Alzheimer's Association you are not only helping to make strides in research and supporting your local community, you are taking charge of your brain health!
Below, you can find the program's training plans for the 5k, quarter marathon, and half marathon - and at the very bottom, you'll find pace charts, workout info, and more. Looking for more guidance? Once you're signed up, you'll receive weekly emails that include fundraising tips.
Good luck with the big season ahead!
Info Session
Join us in-person to learn more about the ALZ Running Program:
- When: Tuesday, January 13th at 6pm
- Where: 5200 Upper Metro Drive Suite 170, Dublin, OH 43017
- Meeting Details: During our roughly 30 minute meetup, you'll learn about the training program and fundraising details.
- Who: The info session is open to both registrants of the program and to those considering joining us. Come learn more!
Beginner / Finisher Training Plan
This plan is an ideal option for first-timers and those whose primary goal is reaching the finish line.
The plan calls for 3 runs or walks each week along with one cross training day. Before starting the program, you should already be capable of completing our first Saturday training session on the schedule.
Intermediate Training Plan
The intermediate plan is for those looking to take that next step with their marathon fitness.
This plan calls for 4 runs or walks each week along with one cross training day. Before beginning the intermediate program, you should already be capable of running or walking 6 continuous miles.
Intermediate + Speed Work Training Plan
The intermediate + speed plan is for the runner or walker in search of a PR on race day.
This plan calls for 4 runs or walks each week, with one of those runs consisting of a speed workout. This plan also includes one cross training day. Before beginning the intermediate + speed program, you should already be capable of running or walking 6 continuous miles.
Pace Charts, Workout Info, and More
You can find key info via the downloadable training sheets below. This includes pace charts and info about specific workouts that you may find on your plan.
Free group runs & walks: full schedule (runs & walks take place year-round, are free, and are open to all paces/abilities/ages)
BONUS: How to Run Strides
BONUS: How to Run a Tempo Run
BONUS: How to Run a Track Workout
BONUS: How to Cross Train
BONUS: Fueling on the Run