Home » Training Programs » Fall Training Programs

Fall Training Programs

Beginning in the summer of each year, DC Road Runners offers formal training programs for the ten-mile, half marathon and marathon distances. These programs are timed to prepare trainees for competition in fall races.

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 by RRCA-Certified coaches
  • Plans based on various experience levels: beginner, intermediate, and advanced
  • Discussion and guidance on pacing
  • Two dedicated training workouts a week: Saturday Long Run and a Midweek Quality Workout
  • Social opportunities throughout the program
  • Motivation and camaraderie found only with a training group
  • Nonmembers receive a free DCRR membership as part of registration
  • Training swag

Program Structure

All programs span approximately 16-18 weeks, beginning in July and running through late October. The programs target the Army Ten-Miler and the Marine Corps Marathon. Other fall races, such as the Chicago, New York and Richmond marathons, 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.

We offer programs for beginner and experienced runners. 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. All runners should see the program specifics for recommended starting mileage.

Program Specifics

The Beginner programs are designed as “to finish” programs; trainees should be able to run 10 miles per week, with a long run of 3 miles, prior to starting.

The Experienced programs are designed for seasoned runners who want to improve their paces. Trainees should expect a greater focus on pacing in runs, more rigorous workouts, and the incorporation of pace practice during long runs. 

  • Intermediate: trainees should be running 18-20 miles per week, with a long run of a minimum of 6 miles, prior to starting
  • Advanced:  trainees should be running 22-24 miles per week, with a long run of a minimum of 8 miles, prior to starting

The Beginner and Intermediate programs focus on building overall mileage and use quality workouts to build strength and endurance.

  • Beginner: trainees should be running 20 miles per week, with a long run of a minimum of 13 miles, prior to starting
  • Intermediate: trainees should be running 25 miles per week, with a long run of a minimum of 13 miles, prior to starting

The Experienced program is designed for runners who are already running high weekly mileage and are looking to improve their paces. If you are looking to qualify for the Boston Marathon, this is the program for you.

Runners should be running 35 miles per week, with a long run of 13 miles, prior to starting.

How do I sign up?

Registration for our fall programs typically opens in mid-late May and remains open until roughly late July.

Registration Not Open