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2020 NEW2-26.2 TRAINING PROGRAM 

Finish Your First Marathon with our NEW2-26.2 Training Program

Become a Marathoner by using our Marathon Training Plan

Marathon Training Program Logo

If you’re one of the many people who is aspiring to be a complete runner by finishing a full marathon then look no further, we’ve assembled a comprehensive plan to help you get to your first marathon finish line. Training for and running your first marathon is daunting and we want to take all of the guesswork out of it for you. We will get you to the start line healthy and ready to run and to the finish line with a smile on your face!

Purchase the program at the time of your Marathon Registration or in the RunVermont Store for an unbelievable price of just $25.

The Marathon Training Program Includes:

Sam Davis has been running competitively for over 40 years.  His accomplishments include being a collegiate cross country champion, as well as a former record holder in track.  He is a respeccted member of the RunVermont Hall of Fame and has completed over 27 marathons (including 4 Vermont City races) and countless half marathons.  Coach Davis has pr's of 2:32 and 1:08 in the marathon and half marathon distances , all of which have led him into the coaching realm where he has garnered a Level II Certification from USATF; certifications from Roadrunners Club of America and a VDOT 02 certification in the Jack Daniels method. 

"I believe that one size does not fit all when it comes to training.  I strive to customize training programs to an individual's lifestyleand include factors, such as running age, past injuries and long term goals.  I have learned more from my mistkaes than from my successes and work to apply that knowledge to help runners achieve their goals."  Sam Davis - RunVermont Hall of Fame member and New2-26.2 Coach. 

RunVermont's customized Online training program is designed to aid first time and new marathon runners in finding success and the finish line.  Coach Sam Davis will provide you with a training schedule and access to a dedicated Facebook group that will allow you to conduct live exchanges of information and hear from your coach to help guide you through an 18 week training cycle.  The benefits of the online coaching service have been the critical ingredient for 100's of runners as they have taken on the challenge of the marathon.  This Online Coaching service is avalable to our marathon runners for only $25 per person.

Connect to New2-26.2 Virtual Training Now  This link will take you to the marathon registration site where you will be able to add the New 2-26.2 Online Training Program to your registration package.

To learn more about Coach Davis check out this link:  Meet Coach Sam Davis

 

Half Marathon Training Plan

The following is a half marathon training plan designed by Jamie for those who are running the 2 Person Relay at the People's United Bank Vermont City Marathon this year. Jamie has completed over 40 marathons, 5 ultras, countless half marathons, 5k and 10ks. She also works one-on-one with nutrition clients, personal training clients, teaching fitness classes at The Edge and lectures as an adjunct professor of sports nutrition at the University of Vermont.

To learn more about Jamie, check out her blog post HERE

For access to Jamie's coaching via our Two-Person Relay Facebook Group, Visit: https://www.facebook.com/groups/vermontcitymarathontwopersonrelay/

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2/3 - 2/9 Rest  1 mile  Cross .5 mile 1 mile Cross 2 miles
2/10 - 2/16 Rest 1 mile Cross 1 mile 1 mile Cross 3 miles
2/17 - 2/23  Rest  1.5 miles Cross 1 mile 1.5 miles Cross 3 miles
2/24 - 3/1 Rest 2 miles Cross 1.5 miles 2 miles Cross 4 miles
3/2 - 3/8 Rest 2.5 miles Cross 1.5 miles 2.5 miles  Cross 4 miles
3/9 - 3/15 Rest 3 miles Cross 2 miles 3 miles Cross 5 miles
3/16 - 3/22 Rest 3 miles Cross 2 miles 3 miles Cross 5 miles
3/23 - 3/29 Rest 3 miles Cross 2 miles 3 miles Cross 6 miles
3/30 - 4/5 Rest 3.5 miles Cross 2 miles 3.5 miles Cross 3 miles
4/6 - 4/12 Rest 4 miles Cross 2.5 miles 4 miles Cross 7 miles
4/13 - 4/19 Rest 4 miles Cross 2.5 miles 4 miles Cross 8 miles
4/20 - 4/26 Rest 4.5 miles Cross 2.5 miles 4.5 miles Cross 6 miles
4/27 - 5/3 Rest 5 miles Cross 3 miles 5 miles Cross 9 miles
5/4 - 5/10 Rest 5 miles Cross 3 miles 5 miles Cross 10 miles
5/11 - 5/17 Rest 4 miles Cross 3 miles 5 miles Cross RACE DAY!!
5/18 -5/24 Rest 4 miles Cross Rest Rest Rest RACE DAY!!

Please note that the week starts with Monday and ends with Sunday. Start-up 5k training plan- 12-week plan 

 

Start-up 5K Training Plan

Developed by Cheryl Aley

Starting date- March 2nd 

A few things to remember as you begin your training program… 

  • Mix up the places that you run, it will keep you interested and motivated! Running the same route all of the time gets boring and your body will start to acclimate to the same workout every time- we want to mix up your challenges. 
  • Try to run at roughly the same time each day if possible—running is habit forming! 
  • Feel free to mix up the days so that it works around your schedule, but try not to have 2 rest days back to back. 

Smile—it gets better! 

For access to Cheryl's coaching via our 3-5 Person Relay Facebook Group, Visit: 
https://www.facebook.com/groups/vermontcitymarathon3to5personrelay/

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Walk 30 min  Rest Walk 4 min
Jog 1 min 
(x4)
Rest Walk 4 min
Jog 1 min 
(x4)
Rest Jog 3-5 min
Walk 3 min
(x6)
Week 2 Walk 30 min
Quick Pace
Rest Walk 4 min
Jog 1 min 
(x5)
Rest Walk 4 min
Jog 1 min 
(x5)
Rest 
or
30 min Quick Walk
15 Pushups
30-60 sec Plank
Jog 5-6 min
Walk 3 min 
(x5)
and
10 Lunge jumps 
Week 3 Walk 40 min
Quick Pace
Rest Walk 4 min
Jog 2-3 min
(x3)

Rest Walk 3 min
Jog 2-3 min 
(x3)
30-60 sec Plank
Rest
or
30 min Quick Walk
15 Pushups
30-60 sec Plank
Jog 5-8 min
Walk 3 min 
(x5)
and
10 Lunge Jumps
Week 4

Walk 45 min
Quick Pace

Rest Walk 4 min
Jog 2-3 min
(x3)
Rest Walk 3 min
Jog 2-3 min
(x3)
Rest
or
30 min Quick Walk
15 pushups
30-60 sec Plank

Jog 5-6 min
Walk 3 min
(x5)
and
10 Lunge Jumps
Week 5 Walk 45 min
Quick Pace
Rest Walk 3 min
Jog 2-3 min
(x5)
Rest Walk 2 min
Jog 3-4 min
(x4)
Rest
or
40 min Quick Walk
Jog 10-12 min
Walk 3 min
(x3)
Week 6 Walk 45 min
Quick Pace
Rest Walk 3 min
Jog 3-4 min
(x4)
Rest Walk 2 min
Jog 5-7 min
(x4)
Rest
or
40 min Quick Walk
20 pushups
60-70 sec Plank
Jog 12-15 min
Walk 3 min
(x2)
and
15 Lunge Jumps
Week 7 Walk 45 min
Quick Pace
Rest Walk 3 min
Jog 4-5 min
(x5)
Rest Walk 3 min
Jog 4-5 min
(x5)
Rest
or
45 min Quick Walk
20 pushups
60-70 sec Plank
Jog 15 min
Walk 3 min
(x3)
and
15 Lunge Jumps
Week 8 Walk 45 min
Quick Pace
Rest Walk 3 min
Jog 4-5 min
(x5)
Rest Walk 3 min
Jog 4-5 min
(x5)
Rest
or
45 min Quick Walk
20 pushups
60-70 sec Plank
Jog 20-25 min
15 Lunge Jumps
Week 9  Walk 45 min
Quick Pace
Rest Walk 2 min
Jog 5 min
(x5)
Rest Walk 2 min
Jog 10-13 min
(x4)
Rest
or
45 min Quick Walk
20 pushups
60-70 sec Plank
Jog 20-30 min
15 Lunge Jumps
Week 10 Walk 45 min
Quick Pace
Rest Walk 2 min
Jog 5 min
(x5)
Rest Walk 2 min
Jog 10-12 min
(x3)
Rest
or
45 min Quick Walk
Jog 30-35 min
Week 11 Walk 45 min
Quick Pace
Rest Walk 2 min
Jog 5 min
(x5)
Rest Walk 2 min
Jog 3-4 min
(x5)
Rest
or
45 min Quick Walk
20 pushups
80 sec Plank
Jog 30-35 min
20 Lunge Jumps
Week 12 Walk 30 min
Quick Pace
Rest Walk 2 min
Jog 5 min
(x3)
Rest Walk 2 min
Jog 3-4 min
(x3)
Rest
or
30 min Quick Walk
VCM RELAY!!

To view and print a pdf of the plan click HERE

 

Beginner/Intermediate 10K Training Plan

Developed by Cheryl Aley

Starting date- March 2nd 

For access to Cheryl's coaching via our 3-5 Person Relay Facebook Group, Visit: 
https://www.facebook.com/groups/vermontcitymarathon3to5personrelay/

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Rest Easy 3 Miles
or
30 min Run
Easy 3 miles
or
30 min Run
35 min Tempo Run Rest 60 min Cross-Train
or 
3 Mile Run/
30 Min
Easy 4 Miles
or
40 min Run
Week 2 Rest Easy 3 Miles
or
30 min Run
Easy 3.5 miles
or
35 min Run
5 min Easy Jog
6x400m @ 5K pace
w/2 min rest 
between 400s
5 min Easy Jog
Rest 60 min Cross-Train
or 
3 Mile Run
15 pushups
30-60 sec Plank
Easy 4.5 Miles
or
45 min Run
10 Lunge Jumps

Week 3 Rest Easy 3 Miles
or
30 min Run
Easy 3.5 miles
or
35 min Run
35 min Tempo Run Rest 60 min Cross-Train
or 
3 Mile Run
15 pushups
30-60 sec Plank
Easy 5 Miles
or
50 min Run
10 Lunge Jumps
Week 4 Rest Easy 3 Miles
or
30 min Run
Easy 4 miles
or
40 min Run
5 min Easy Jog
8x400m @ 5K pace
w/2 min rest 
between 400s
5 min Easy Jog
Rest Rest 5K Race or time trial
(time your own 5K)
Week 5 Rest Easy 3 Miles
or
30 min Run
Easy 4.5 miles
or
45 min Run
40 min Tempo Run Rest 60 min Cross-Train
or 
3 Mile Run
15 pushups
30-60 sec Plank
Easy 6 Miles
or
60 min Run
10 Lunge Jumps
Week 6 Rest Easy 3 Miles
or
30 min Run
Easy 4.5 miles
or
45 min Run
5 min Easy Jog
10x400m @ 5K pace
w/90 sec rest 
between 400s
5 min Easy Jog
Rest 60 min Cross-Train
or 
4 Mile Run
15 pushups
30-60 sec Plank
Easy 6 Miles
or
60 min Run
10 Lunge Jumps
Week 7 Rest Easy 3 Miles
or
30 min Run
Easy 5 miles
or
50 min Run
50 min Tempo Run Rest 60 min Cross-Train
or 
4 Mile Run
15 pushups
30-60 sec Plank
Easy 7 Miles
or
70 min Run
10 Lunge Jumps
Week 8 Rest Easy 3 Miles
or
30 min Run
Easy 3.5 miles
or
35 min Run
5 min Easy Jog
5x400m @ 5K pace
w/75 sec rest 
between 400s
5 min Easy Jog
Rest 60 min Cross-Train
or 
3 Mile Run
15 pushups
30-60 sec Plank
Easy 7 Miles
or
70 min Run
10 Lunge Jumps
Week 9  Rest Easy 4 Miles
or
40 min Run
Easy 5 miles
or
50 min Run
50 min Tempo Run Rest 60 min Cross-Train
or 
5 Mile Run
15 pushups
30-60 sec Plank
Easy 8 Miles
or
80 min Run
10 Lunge Jumps
Week 10 Rest Easy 4 Miles
or
40 min Run
Easy 5 miles
or
50 min Run
10 min Easy Jog
8x400m @ 5K pace
w/60 sec rest 
between 400s
10 min Easy Jog
Rest 60 min Cross-Train
or 
5 Mile Run
15 pushups
30-60 sec Plank
Easy 8 Miles
or
80 min Run
10 Lunge Jumps
Week 11 Rest Easy 3 Miles
or
30 min Run
Easy 5 miles
or
50 min Run
40 min Tempo Run Rest 60 min Cross-Train
or 
5 Mile Run
15 pushups
30-60 sec Plank
Easy 7-8 Miles
or
70 min Run
10 Lunge Jumps
Week 12 Rest Easy 3 Miles
or
30 min Run
Easy 4 miles
or
40 min Run
10 min Easy Jog
4x400m @ 5K pace
w/60 sec rest 
between 400s
15 min Easy Jog
Rest Rest VCM RELAY!!

To view and print a pdf of the plan click HERE

Runs: The runs of 3-6 miles on Tuesdays, Wednesdays (and Saturdays) are designed to be done at a comfortable pace. For those who use heart monitors, run between 65 to 75 percent of maximum. In other words, EASY. 

Rest: Rest is an important part of your training. Monday (because they tend to be crazy busy already) and Friday are built in as rest days. If you are a more advanced runner, you may want to replace one of these days with and easy 3-4 miles, but always keep at least one rest day/week. Be honest with yourself about your fatigue level and don’t feel guilty if you decide to take an additional day off. An extra rest day is scheduled on the two race weekends. 

Speedwork: Running fast means training fast. The schedule includes interval training featuring 400-meter reps (repeats) every other week, alternating with tempo runs. Run the 400s at about the pace you would run in a 5K race or just slightly faster. Walk or jog between each repeat. It is best to train on a 400-meter track, but you can also run this workout on the road or on trails, by running hard approximately the length of time you would run 400m on a track. 

Tempo Runs: A tempo run is a continuous run with a buildup in the middle to near race pace. Tempo runs are scheduled for every other Wednesday, alternating with interval training on the track. A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy running, followed by 10-20 minutes in the middle at race pace, then 5-10 minutes easy at the end. Gradually build your pace. You can do tempo runs almost anywhere: road, trails, track. 

Warm-up: Warming up is important! Starting slowly on your easy runs gives your muscles time to ease into the run.  Before your speed workouts, an easy jog of about 5 minutes followed by leg swings should get you prepared. Cool down after speed workouts with a 5 min jog. 

Cross-Training:  Swimming, cycling, walking, other forms of aerobic training or some combination that could include strength training (best done after easy runs). It’s your choice- pick something you enjoy! Cross-training days allow you to use different muscles yet maintain your fitness. 

Long Runs: Sunday is long run day. Keep these runs at a comfortable, conversational pace. 

 

Community Runs

Sunday Morning Runs

Informal, casual group runs co-sponsored by RunVermont and Green Mountain Athletic Association. As long as the Burlington Bike Path is clear the runs head out there for an out and back run of whatever distance you are up for. As the snow and ice accumulates the runs head onto city streets. There is always a group introduction before beginning so you can find out who is going what pace and distance.

  • Dates/Times: Every Sunday, 8am
  • Location: Meet at The Edge on Eastwood Drive in South Burlington, inside the lobby.  (From Shelburne Rd. – turn onto Farrell then onto Eastwood)
  • Extras: Water, Gatorade, and bagels provided as well as use of the club before and after your run.
  • Cost: FREE!  No membership required, just come and run when you can!
  • More info:  For further information, e-mail president@gmaa.net, visit the GMAA website.

“Run with Jan” Sunday Morning Runs

  • Dates/Time: Every Sunday, 8:15 am (summer 7:45am)
  • Locations vary, but include the Burlington Bike Path, Richmond, Charlotte, Shelburne, South Burlington and Essex. Each week’s location is posted here and on the group’s Facebook page.
  • Cost: FREE! Just come and run!
  • More info: All paces and distances welcome.
  • Established in 2003 as a Leukemia & Lymphoma Society Team in Training (TNT) fundraiser running group, the Run with Jan group expanded to also include TNT alumni, supporters, friends and visitors over the years. Runners provide their own drinks and/or sports gels. For more information, contact coach Jan Leja

SKIRACK Social Fun Runs

  • Join us for a relaxed 3-5 miles Wednesday mornings!  All paces welcome, we are a no-drop club that meets for fun.  
  • Leave from Skirack back parking lot at 7AM
  • Free parking and gear stash inside 
  • Chance to meet other Burlington runners and coordinate training schedules/plan other fun winter excursions
  • More info: Contact SKIRACK at 658-3313
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