Spring Training Programs

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 10 weeks and are timed to prepare trainees for the Capitol Hill Classic.

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.

Each program provides trainees with two weekly group workouts: a large group Saturday long run and, at the appropriate time in each program, a formal Wednesday night workout that will culminate by merging with the DCRR Wednesday night track workout.

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.