The DC Road Runners Club Spring Half Marathon Training Program is your opportunity to successfully prepare for the Rock 'n' Roll DC Half Marathon or any spring half marathon of your choice. The 14-week training program starts at 8:30am Saturday, December 12 at Georgetown Running Company. On that Saturday, come prepared to run three miles following a short introductory overview of the program.

The program costs $70.00 and includes:

• Coaching for your pace and fitness level
• DCRRC technical shirt
• Weekly informational updates and training plans
• Weekly training runs:
  • Saturday morning group training runs with post-run Gatorade and water
  • Mid-week speed workouts
  • Weeknight group runs throughout the area
• Seminars by professionals in personal training, diet and more!
• Six-month DC Road Runners Club membership (or six-month extension of your current membership)
  • Free entry into DCRRC’swinter Snowball Series  
  • Discounts at local running stores
• Social opportunities throughout training
• Motivation and camaraderie found only with a training group

There will be no refunds for these fees. Our policy is similar to the policy of most marathons; therefore, you should be certain you are able to participate and commit to the Half Marathon Training Program prior to registering. However, participants can switch to our Spring 10K Training Program should that become preferable to them. Please note you will need to select and register for a marathon race as your training program fee does NOT include a race registration.

Criteria for Participation

The Half Marathon Training Program is open to any healthy adult at virtually any level of speed/ability.  To ensure that participants are sufficiently prepared and to minimize the chances of injury, participants should be averaging at least 10-15 miles per week and should be able to run three miles at one time without stopping when the program begins in December.

If you have not run a half marathon, it is strongly recommended that you consult your physician prior to entering this program.

Although there is no speed requirement and all paces are welcome, pace groups typically range from about 7:15 min./mile to 12:00 min./mile for their long distance training. We also strive to group runners of similar abilities together in pace groups based on race times and other criteria.

Program Structure

The Half Marathon Training Program gradually builds up participants’ average weekly mileage and long run distance during the course of the program. The Half Marathon Training Program is based on continuous running, as opposed to being a “walk-run” program.  Our program workouts build upon three main ingredients to successful marathon training:

• Base Miles. In order to build up the endurance necessary to complete a half marathon, you will increase your average weekly mileage, or base, over the course of the program.  Schedules are specifically designed to help you achieve your average weekly goals.
• Long Runs. The cornerstone of the program is the weekly long distance run. Your long runs should be done at an easy, conversational pace. Generally, long runs should average anywhere between 60 to 90 seconds a mile slower than your target half marathon race pace.
• Quality Speed Workouts. Speed work teaches you to vary your pace, improve your running efficiency, and improve your level of fitness. Quality speed workouts during the Half Marathon Training Program consist of intervals on the track, tempo or threshold runs, hill running, and road races.

Weather

Generally, we hold workouts regardless of weather.  However, we may cancel workouts in certain weather, such as blizzards, which would make either getting to a workout or running the route dangerous for coaches and participants alike.  We may also change the location of a run based on the availability of an acceptable route given the weather conditions.  These policies are similar to the policies of most marathon races and help to facilitate readiness for all possible racing conditions.

All runners are responsible for their own safety.