Run Your Best

RUN YOUR BEST

10 MILER – HALF MARATHON

12 WEEK WINTER / SPRING SESSION

The spring session is for runners training for their first 10 Mile or Half Marathon race or for runners training for faster finishing times.

The 2017 winter/spring session will be timed to prepare runners for spring races including the Rock & Roll DC Half Marathon, Marine Corps Half, Cherry Blossom10 Miler and the GW Parkway Classic.

RUN YOUR BEST

HALF OR FULL MARATHON

16 WEEK SUMMER / FALL SESSION

The 2016 fall session is for runners training for their first 10 Mile, Half or Full Marathon race or for runners training for faster times.

The 2016 summer/fall session will begin July 10^thand prepare runners for fall races including Chicago Marathon, Army 10 Miler, Marine Corps Marathon and the Richmond Half and Full Marathon

SCHEDULE

Two Workouts per Week

Both sessions will have two coached workouts per week. The weekend LONG RUN, critical in developing the aerobic capacity necessary to cover the race distance, will be on Sunday mornings with start times based on weather conditions, usually from 7am to 8am.

Weekly workouts focused on developing speed and leg strength include track workout and hill repeat training. These workouts are on Tuesday evenings at 6:30pm, usually at local high school tracks and hilly routes in Springfield.

Times and locations are announced to the training group at the beginning of each week.

Program Fee

12 week Session ................... $TBD

16 week Session ................... $TBD

For more information, contact us at metrorunwalk.bruce@gmail.com

WHAT WE’LL DO TOGETHER

The MR&W Training Program coaches work with each runner to develop a training schedule, or help fine tune a runner’s existing training plan. Each training plan is tailored to running experience, current fitness, and race goals. Your coaches will work with each runner to establish reasonable race goals and then monitor the runner’s training progress.

COMMUNICATION:

Participation is each session will be limited to no more than 12 runners, which enables coaches to be responsive to runners concerns and progress. The two coached workouts will be the primary personal contact between coaches and runners. But, to better understand the runners’ progress, each runner is asked to submit a weekly email summarizing detailing frequency, distance and intensity of the workouts, and their body’s response.

A WORD ABOUT TRAINING PLANS:

A training plan is just that … a plan. It is not a document etched in stone to be followed as if it were law. It should be considered a guideline, subject to change when the unexpected happens. And, over a period of four months or longer it is most likely that unexpected things will happen to force you to change a workout, or several workouts. Having a solid training plan is a necessary first step to achieve your best race performance; the second is successful execution of the plan. Successful execution involves deviating from the plan when necessary to enable you to proceed with your training schedule. Your coaches will work closely with you to make appropriate adjustment in the execution of your plan and help you achieve your race goal.