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Official Training Program and Menu of the Akron Marathon

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Official Training Menu

Breakfast

  • Whole grain bagel with reduced fat cream cheese
  • Breakfast Power Sandwich
    (without ham) on Whole Grain
  • Egg & Cheese on Ciabatta
  • Mediterranean Egg White on Ciabatta
  • Steel Cut Oatmeal with Fruit and Pecans

Salad

  • Full Strawberry Poppyseed & Chicken

Soup

(in a bowl - not bread bowl)

  • Low-Fat Vegetarian Black Bean
  • All Natural Low-Fat Chicken Noodle

Beverages

  • Acai Tea

Lunch or Dinner

  • You Pick Two Menu: Choose an apple as a side
    • Half a Napa Almond Chicken Salad on Sesame Semolina with a half Classic Salad
    • Half Tuna Salad on Honey Wheat with half Classic Salad
    • Half Mediterranean Veggie on Tomato
      Basil with Low-Fat Vegetarian Black Bean Soup

These menu selections have been chosen because they are focused on healthy, energizing ingredients such as: whole grains, a good combination of carbohydrates and protein, and lower sugar, sodium and/or fat. While these are listed as 'healthier options', one should always consult with a physician based on their specific dietary needs. Each person's nutritional intake will need to be modified/customized according to goals, medical history and preferences. These recommendations only serve as general guidelines for energizing food choices.

Official Training Program

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 9 m Cross 19
4 3 m 4 m 3 m 6 m Cross 16
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 6 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 12 m Cross 26
11 3 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 Race Day Rest 35.2
* Adapted from Hal Higdon Marathon 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 3 m 3 m 6 m Cross 13
2 3 m 3 m 3 m 8 m Cross 15
3 3 m 4 m 3 m 9 m Cross 16
4 3 m 4 m 3 m 6 m Cross 14
5 3 m 5 m 3 m 11 m Cross 18
6 3 m 5 m 3 m 13 m Cross 20
7 3 m 6 m 3 m 9 m Cross 17
8 4 m 6 m 3 m 14 m Cross 22
9 3 m 7 m 4 m 16 m Cross 20
10 3 m 7 m 4 m 12 m Cross 24
11 3 m 4 m 3 m 7 m Cross 17
12 3 m 2 m 2 m Race Day Rest 20.1
* Adapted from Hal Higdon Half Marathon Training Plan

Relay leg distances: 3.9m, 4.8m, 7.5m, 4.5m, 5.5m
Longer distance legs should train at the upper mileage ranges.

Wk # 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 m
2 15
min
walk/
cross
15
min
1-2 m Cross 4-5 m
3 15-20
min
walk/
cross
15-20
min
2 m Cross 5-6 m
4 15-20
min
walk/
cross
15-20
min
2-3 m Cross 5-7 m
5 20 min walk/
cross
20 min 11 m Cross 6-8 m
6 20-25
min
walk/
cross
20-25
min
3 m Cross 7-8 m
7 20-25
min
walk/
cross
20-25
min
3-5 m Cross 7-10 m
8 25 min walk/
cross
25 min 3-6 m Cross 8-11 m
9 25-30
min
walk/
cross
25-30
min
3 m Cross 8-9 m
10 30 min walk/
cross
30 min 4-7 m Cross 10-13 m
11 25 min walk/
cross
25 min 3 m Cross 8 m
12 20 min walk/
cross
20 min Race Day Rest 8-12 m
* Adapted from Jeff Galloway's 5k training Plan

KEY: m=mile / c=cross train (any activity other than running that elevates heart rate) Akron Marathon assumes no liablity for training schedules. Suggested training plans are to be used as guideline only. One should consult your physician before starting an exercise program.