High Performance Training for Experienced Runners

Our high performance training is for experienced runners who already have a solid base in miles and are looking for training to improve their pace, have time goals, or feel like their training has plateaued. We recommend that runners meet the following minimum mileage targets:

• 10-miler/half: 13 mile long run and 30 miles per week
• Marathon: 15 mile long run and 35 miles per week (ideal is 40)

While we can accommodate different spring races, we will primarily target the following races:

• Cherry Blossom Ten-Miler
• Alexandria Half
• Boston Marathon

Training Approach

The high performance training assumes that trainees come into the program with a solid base of miles and are immediately ready to start pace runs and workouts. The goal of the program is to have trainees reach their peak performance for their target race.

While the program will incorporate the traditional slow, long run, it will also introduce workouts during the long run. The program will also have midweek workouts. Program workouts will include: hill training, tempo runs, threshold pace runs, and traditional track workouts. 

While trainees will receive a training plan, it is important to remember that training is meant to be flexible. We encourage trainees to speak with their coaches about their goals, where they struggle in races, and how they are handling training volume.

High Performance Ambassador Program

We are looking for runners to serve as ambassadors for our program. Ambassador requirements:

• Run a training pace for an easy long run of: 
  • men: 8:30 minutes or faster (targeting a marathon of 3:05 or faster or a half of 1:30 or faster)
  • women: 9:00 minutes or faster (targeting a marathon of 3:25 or faster or a half of 1:45 or faster)
• If you don't meet the minimum pace for the ambassador program, consider being a pacer. 
• Meet the minimum mileage requirements at the start of training.
• Either be a member of DC Road Runners or be willing to join.
• Commit to training with the program.
• Attend Saturday long runs. (We understand that ambassadors cannot make every run, but we do ask them to try to attend at least half of the long runs.)
• Do the weekly workouts. While we ideally would like our ambassadors to attend one of our weekly track workouts, we understand that is not possible for everyone. If you cannot attend the weekly workouts, we ask that you do the workouts and post them on Strava.
• Race in a DC Road Runners Singlet.
• If running a local race, join the DC Road Runners' team.

Is social media required? No, but we do encourage the use of Strava.

Do ambassadors need to pace trainees? No. We do not expect you to pace trainees, but we do expect you to follow the training program and attend runs.

What are the benefits of being an ambassador? Ambassadors will train for free, receive the training swag for free, and are eligible for enhanced swag for exceeding program requirements.

If you are interested in being an ambassador, please use the contact form to get in touch with the training team.