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Spring Training Programs

Beginning in January of each year, DC Road Runners offers formal training programs for the ten-mile and half marathon distances. In addition, the club offers a Couch to 10K program and a Performance 10K program, both of which begin in mid-late March of each spring.

We welcome runners of all paces, and we typically organize pace groups for paces ranging from 7:30 per mile up to a 13-minute run/walk pace.

What’s included in the training program?

  • Coaching for your pace and fitness level
  • Training plans for beginner, intermediate, and advanced runners
  • Discussion and guidance on pacing
  • Training seminars throughout the program
  • Weekly group training runs on Mondays, Wednesdays, and Saturdays 
  • Social opportunities throughout training season
  • Motivation and camaraderie found only with a training group
  • Training Swag for the Spring 10 Miler Half Program (the 10K program does not offer training swag since it is free for members)

Program Structure

The 10-mile and half marathon training programs span approximately 16 weeks, beginning in January and running through mid April, with the goal of preparing trainees for the Cherry Blossom Ten Miler and the Alexandria Half Marathon. The Couch to 10K and Performance 10K programs run approximately 8-10 weeks and are timed to prepare trainees for the Capitol Hill Classic. (Other spring races can be accommodated as well.)

Each program follows essential sports periodization principles to ensure that trainees build the appropriate amount of strength and endurance, which will lay the foundation for eventual speedwork.

There are no expectations for running experience or for long-term aspirations for distance running. However, in order to reduce the risk of injury, trainees are strongly encouraged to follow the set training plan and to complete the runs that are scheduled outside of the formal group workouts.

Program Specifics

Basic Program Details:

  • Beginner: designed as a “to finish” program; trainees should be able to run 10 miles per week prior to starting
  • Intermediate: designed for runners who are seeking to improve their pace; trainees should be running 18-20 miles per week, with a long run of a minimum of 6 miles, prior to starting
  • Advanced: designed for runners who are seeking higher mileage training with focused speedwork; trainees should be running 22-24 miles per week, with a long run of a minimum of 8 miles, prior to starting

The Couch to 10K program is designed as a “to finish” program for all participants. Trainees should be able to run 1 mile prior to starting.

Basic Program Details:

  • Intermediate: designed for runners who are seeking to improve their pace; trainees should be running 15 miles per week, with a long run of a minimum of 4-5 miles, prior to starting
  • Advanced: designed for runners who have already established a solid mileage base (22-24 miles per week) and who are seeking to improve their pace through focused speedwork

How do I sign up?

Registration for our spring 10-mile and half training programs typically opens in mid-late November of the preceding year and will remain open until roughly late February.

Registration for the Couch to 10K and Performance 10K program typically opens in February and remains open until mid April.

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