Feb 11, 2026
3 Simple Tips for Cap City Training
Hi Cap City athletes!
I'm Julia Wiseman, a run coach and M3S Sports and OhioHealth Cap City Half Marathon Ambassador.
Sunnier days are finally here and many of us are in full training mode or easing back into training after a snowy winter. If your routine feels a little derailed, you’re not alone — and you still have plenty of time. With about 10 weeks until race day, here are 3 tips to help you train with confidence:
1. Take a deep breath. You’ve got time.
Whether you’re training for the 5K, Quarter Marathon or Half Marathon, there’s still plenty of runway to get to the start line feeling strong. Remember: this training is an investment in yourself — one you’ll celebrate long after race day. Relax, reset and let’s get started again together.
2. Break it down into manageable chunks.
Instead of focusing on the full 10½ weeks, think about the next four. If you’re returning after a break, aim to get out 2–3 times this week for 20–30 minutes — walking, running or a mix of both. In weeks two and three, add about 10% to your time or mileage. In week four, pull back to what you did in week one for a recovery week. Then repeat the cycle and build from there.
3. Make it fun.
Cap City ends with a big celebration, so let your training reflect that. Mix in cross-training like cycling or group fitness classes, run or walk with friends, or use music to keep things light — try running for one song and walking for the next. The goal is to enjoy the process.
Good luck to all Cap City runners and walkers! If you have questions or need a little extra encouragement, don’t hesitate to reach out. We’re cheering you on every step of the way.