2017 Spring Training

2017 Spring Training

We are excited to be back for our 2017 Spring Training Programs!

Spring Marathon Training Program: The Spring Marathon Training Program is a 17-week program geared toward the Rock 'N' Roll DC Marathon (or any spring marathon of your choosing). The program begins on Saturday, November 19 at 7:45am and meets at North Meade Street Park, a small park northwest of the USMC War Memorial (Iwo Jima Memorial) in RosslynClick here to register! 

Spring Half Marathon Training Program: The Spring Half Marathon Training Program is a 15-week program geared toward the Rock 'N' Roll DC Half Marathon (or any spring half marathon of your choosing). The program begins on Saturday, December 3 at 8:30am and meets at Georgetown Running Company located at 3401 M Street NW. Click here to register!

 

Please email kathy@dcroadrunners.org for questions on any of the programs!

  

Registration is now open for our Fall Training Programs

Registration is now open for the Fall Marathon Training Program (MTP) and the Fall Ten Mile/Half Marathon Training Program.

The Marathon Training Jumpstart group will meet to 6:45am on June 18th for the last run before the official training program kicks off.

We will meet by the Iwo Jima Memorial (same spot as the SLR) to run 10 miles out and back. You do not need to register and may just show up! 

Please feel free to contact me with any questions at kathy@dcroadrunners.org

 

2016 Fall Half Marathon & Ten Mile Training Program Information

The DC Road Runners Club Summer Training Program is the official local program of the Army Ten-Miler. In addition, this program will also train those gearing up for the Woodrow Wilson Bridge Half Marathon. The program is open to any healthy adult at virtually any level of athletic ability. There is no speed requirement and all paces are welcome. The training program, with expert coaching, includes Saturday morning group training runs and mid-week speed workouts. Throughout the program there will be seminars provided by professionals in physical therapy, nutrition and more!

 

The 14-week program starts on Saturday, July 9 at Georgetown Running Company. Please note - participants needing a Jump Start on training are invited to join our Sunday Mid Run program.

 

The program is FREE for current DCRRC members, however you must register for the Half-Marathon/Ten-Miler Training program.

 

What’s included?

  • Weekly group Saturday morning long runs
  • Overall training schedule
  • Weekly track sessions
  • Several social events including Happy Hours
  • Weekly email tips
  • Weekly pace group coach emails
  • Special appearances, lectures and giveaways
    • Free entry into the summer Bunion Derby races
    • Discounts at local running stores and sports medicine providers

When

July 9th, 2015 7:30 AM   through   October 9th, 2015 7:30 AM 

 

Location

Georgetown Running Company

3401 M Street NW
Washington, DC 20007
United States

 

Contact

Email: Kathy@dcroadrunners.org

 

Program Fee

FREE with current DCRRC membership*

*All members are required to volunteer for TWO DCRRC events

 

Please note your DCRRC membership fee does NOT register you for the Army Ten-Miler race. 

 

All runners should be prepared supply and run with their own hydration (hand-held water bottles or hydration vest).

 

 

2016 Fall Marathon Training Program Information

DC Road Runners Club Fall Marathon Training Program is your opportunity to successfully prepare for the Marine Corps Marathon or any fall marathon of your choice. The 18-week training program starts on Saturday, June 25 at North Meade Street Park, a small park northwest of the USMC War Memorial (Iwo Jima Memorial) in Rosslyn at 6:45 a.m. 

 

On that Saturday, come prepared to run ten miles following a short introductory overview of the program. 

 

Please note, if you need a head start on training, please come on out as you choose to our **FREE** Jump Start program that meets at 6:45 a.m. The group meets every Saturday from May 21 until the start of the program at the same place as the Fall Marathon Training Program.

The program is FREE for current DCRRC members, however you must register for the Marathon Training program.

 

What’s included?

  • Coaching for your pace and fitness level
  • 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 physical therapy, diet and more!
    • Free entry into the summer Bunion Derby races
    • Discounts at local running stores and sports medicine providers
  • Social opportunities throughout training including Happy Hours
  • Motivation and camaraderie found only with a training group

Please note that the Saturday morning runs may move to a 5:45am start time in July and August due to weather.

 

Criteria for Participation. The 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 15-20 miles per week and should be able to run 10 miles at one time without stopping when the program begins in June.

 

If you have not run a 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 Marathon Training Program gradually builds up participants’ average weekly mileage and long run distance during the course of the program. The Marathon Training Program has various training schedules given the range of participants running capacities and experiences. For our lesser-experienced runners the Program builds from ~15 weekly miles in June to ~40 mile several weeks before the marathon. For the more experienced participants, the Program builds to ~55 weekly miles. All participants, no matter the experience level, participate in the same group long run on Saturday mornings, and a mid-week speed workout. And all participants are encouraged to work with your coaches to tailor the program to their individual running objectives. If you are proactive, work with your coach to set and periodically reevaluate your goals, attend group workouts on a regular basis, run the average weekly miles prescribed, and complete all the scheduled long runs, you are very likely to reach your marathon goal.

The 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 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 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 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 thunderstorms, 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.

When

June 25th, 2016 6:45 AM   through   October 30th, 2015 7:30 AM

Location

We meet at North Meade Street Park, a small park northwest of the USMC War Memorial (Iwo Jima Memorial) in Rosslyn. The closest address for mapping purposes is 1300 Arlington Blvd, and street parking is available in the neighborhoods adjacent to N. Meade Street. Be mindful of parking signs, since Arlington County enforces them enthusiastically, and please do not park on Marine Memorial Circle (inside Iwo Jima), since parking there is for memorial use only.

Contact

Email: Kathy@dcroadrunners.org

Program Fee

FREE with current DCRRC membership*

*All members are required to volunteer for TWO DCRRC events

 

Please note you will need to select and register for a marathon race, as your DCRRC program fee does NOT include a race registration.

 

Upcoming Events

October Happy Hour/Bunion Derby Awards
Thu, Oct 26th, 2017, @6:30pm
2017 Costume Caper 5K
Sat, Oct 28th, 2017, @8:30am
Robinson Crew 5K
Sun, Oct 29th, 2017, @8:30am
Making Strides Against Breast Cancer 5K
Sun, Oct 29th, 2017, @8:30am
Arlington Academy of Hope 5k
Sun, Nov 5th, 2017, @8:00am
Board of Directors Meeting
Thu, Nov 9th, 2017, @7:00pm
 DCRRlogotypeRRCA member

The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.