Training Schedule for 2010 DCRRC Marathon Training Program
|
|
|
|
|
|
|
|
|
|
|
|
|
| Week
Ending |
Weeks Out |
Focus |
S |
M |
T |
W |
T |
F |
S |
SLR Course |
Track/Speed |
| 6/5/2010 |
21 |
Base |
|
|
|
|
3 |
off |
10 |
C & O Canal Out-n-Back |
4 x 5:00 @ I/P
5:00 recovery |
| 6/12/2010 |
20 |
Base |
3* |
6 |
race* |
track |
3 |
off |
12 |
RFK |
10-12 x 400M @ C/I
100M recovery (DCRRC Race on 6/8) |
| 6/19/2010 |
19 |
Base |
3 |
6 |
cross |
track |
3 |
off |
12 |
Up Upton Hill |
4-5 x 1000M @
I/P SLOW 400M recovery (outside lanes) |
| 6/26/2010 |
18 |
Mileage |
3 |
6 |
cross |
track |
3 |
off |
14 |
Southeast |
3 x 1600M @
C/I 400M recovery |
| 7/3/2010 |
17 |
Recovery |
3 |
6 |
cross |
track |
4 |
off |
10 |
Fort Scott Hill |
6-8 x 500M @ I/P
300M recovery |
| 7/10/2010 |
16 |
Pace |
4 |
8 |
cross |
track |
4 |
off |
13 |
Piney Branch |
Ladder: 800M - 400M - 200M
- 1000M; Half the distance in recovery. 2 sets with 4:00 break. |
| 7/17/2010 |
15 |
Mileage |
4 |
7 |
cross |
race/tr |
4 |
off |
15 |
Iron Triangle |
RACE NIGHT. Track:
6-8 x 600M @ I/P. 400M recovery. |
| 7/24/2010 |
14 |
Mileage |
4 |
6 |
cross |
race/tr |
4 |
off |
16 |
Battery Kemble Loops |
RACE NIGHT.
Track: 12-14 x 400M @ C/I 100M recovery. |
| 7/31/2010 |
13 |
Recovery |
4 |
6 |
cross |
track |
4 |
off |
14 |
Glover/Mass/Capital Crescent |
TRACK RACES [tentative].
If race, no regular Wed. track workout. |
| 8/7/2010 |
12 |
Pace |
4* |
8 |
race* |
track |
4 |
off |
14 |
Marymount Chain Bridge |
3-4 x 1600M @ T/I 400M
recovery. (DCRRC race on 8/3) |
| 8/14/2010 |
11 |
Mileage |
4 |
8 |
cross |
track |
4 |
off |
18~ |
Arlington Triangle |
6-8 x 500M @ I/P
300M recovery |
| 8/21/2010 |
10 |
Recovery |
4* |
6 |
race* |
track |
5 |
off |
14 |
Cathedral/Clintons |
12-16 x 400M @ C/I 100M
recovery |
| 8/28/2010 |
9 |
Pace |
4 |
10 |
cross |
track |
5 |
off |
16 |
16 Mile Sidewalks MCM |
4-5 x 1000M @ I/P 400-600M
recovery. |
| 9/4/2010 |
8 |
Mileage |
4 |
8 |
cross |
track |
5 |
off |
18 |
Battery Kemble Loops |
TBD |
| 9/11/2010 |
7 |
Recovery |
4 |
6 |
cross |
track |
5 |
off |
20 |
C&O Out-n-Back |
TBD |
| 9/18/2010 |
6 |
Pace |
4 |
10 |
cross |
track |
5 |
off |
14 |
Ross Drive |
TBD |
| 9/25/2010 |
5 |
Mileage |
4 |
8 |
cross |
track |
5 |
off |
22 |
Cap Crescent/Rock Creek |
TBD |
| 10/2/2010 |
4 |
Recovery |
4 |
6 |
cross |
track |
5 |
off |
12 |
Marymount Chain Bridge |
TBD |
| 10/9/2010 |
3 |
Mileage |
4 |
8 |
cross |
track |
5 |
off |
20 |
W&OD Out-n-Back |
TBD |
| 10/16/2010 |
2 |
Taper |
4 |
8 |
cross |
track |
4 |
off |
12 |
Ross Drive |
TBD |
| 10/23/2010 |
1 |
Taper |
3 |
4 |
cross |
track |
3 |
off |
10 |
MCM Taper Route |
TBD |
| 10/30/2010 |
0 |
Taper |
3 |
3 |
cross |
track |
off |
3 |
off |
|
|
| 10/31/2010 |
RACE |
RACE |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| * alternate cross training workout; race is on
"normal" cross day; see "Races" section of website for
details |
| ~ Race on this day. If
racing, do long run Sunday, and make sure not to "miss" your weekly
rest day! |