2024 TRAINING PLAN
2024 TRAINING PLAN
March 16
ROCK N ROLL
Half Marathon; Cheer Zone
**Longer reps at Track Tuesday and mid-distance on Long Run Saturday**
April 7
CHERRY BLOSSOM WEEKEND
5K; 10 Miler; Cheer Zone; Shakeout; After-Party
**Longer reps at Track Tuesday and mid-distance on Long Run Saturday**
May - June 2024
BETTER YOUR MILE (BYM)
BYM Finale - June 28; Track Prom - June 29
**Short, fast reps at Track Tuesday; added Tempo Thursday sessions; 10 miles or less on Long Run Saturday**
September 15
DC HALF
Half Marathon
**Longer reps at Track Tuesday; Build distances on Long Run Saturday**
October 25-27
MARINE CORPS MARATHON (MCMO) WEEKEND
Marathon; Shakeout; Cheer Zone
**Marathon focused reps at Track Tuesday; Continue to build distances on Long Run Saturday**
December (TBC)
ASICS EKIDEN
Marathon Relay
**Reps vary at Track Tuesday; Distances decrease to mid-distance on Long Run Saturday**
FALL SZN
Focus: Distance bumps back up as we prepare for the long haul of marathon season and DC’s signature 26.2 race— the Marine Corps Marathon.
Track Tuesday: Track workouts designed to build endurance for long races. Longer intervals and greater total mileage of track work each week.
Saturday Long Runs: We will build distance leading up to MCM, capping at ~23 miles. We know many fall marathons stretch through November, so we will continue to offer distance runs after MCM as well. Runs will start at 9 am.
Target Races: MCM - October 29
SUMMER SZN
Focus: Feel your fastest to PR your mile and race the 5K distance. Volume drops a bit as we focus on these speedy shorter distances.
Track Tuesday: Workouts will be tailored for BETTER YOUR MILE - our 8 week program and finale (in June). After BYM, interval distances ramp up to push speed for longer in the TWILIGHT 5000 5K track races.
Tempo Thursdays: During the 8 week BYM program, we will also offer Thursday tempo sessions at Hains Point at 6:30 PM.
Saturday Long Runs: Distances under 8 miles as we continue to focus on the mile and 5K. Runs will start at 8 am during the summer months to beat the heat.
Target races: BYM finale - June 23 (tentative, assuming a May 2 BYM program start); TRIALS OF MILES TWILIGHT 5000 races - End of July and end of August (dates TBC)
SPRING SZN
Focus: Turn up the volume // build speed over distance
Track Tuesday: Get stronger at distance reps to PR spring races. Longer intervals build stamina for the long haul. Speed over distance becomes more comfortable. In early May, we flip the switch to start training for our signature BETTER YOUR MILE 8 week program and finale (in June).
Saturday Long Runs: Distances will build from 10K to 13.1 miles. Runs will start at 9 am.
Target Races: Cherry Blossom 10-Miler - April 2; NYCRUNS Brooklyn Half - April 23
WINTER SZN
Focus: Build/Maintain base
Track Tuesday: Get sharp or stay sharp through winter. Workouts will vary in speed and distance to keep us prepared for the work ahead. Distance reps will be included to prepare those running the DC Rock n Roll Half in March
Saturday Long Run: 10Ks at 10 am; those seeking longer distances during these months should self organize with friends.
Target races: DC Rock n roll half - March 18