Program Details
Jump-Start Program Events
Week 5/31-6/6
June 3: Global Running Day One-Mile Time Trials
- 7 p.m. at Washington & Liberty HS Track
- We will have separate heats for different paces
June 6: Saturday Long Run ("SLR") - 8 mile run
- 7 a.m. at North Meade Street Park (not the Iwo Jima)
- About 1/4 mile from the Rosslyn Metro
- Parking is available in the neighborhood. Do not park at the Iwo Jima.
Week 6/7-6/13
June 7: Monday Chill Run (4+6 mile options)-SWAG DRAWING
- 6:30 p.m. in front of Duke's Grocery at Foggy Bottom.
- You can leave stuff at Duke's Grocery during the run.
- Dinner after the run.
June 13: Running Lab and SLR - 9 mile option
- SLR--see June 6
- Running Workshop, 10 a.m.-12:00 p.m. at Balance Gym at Buzzards Point--DOOR PRIZES and light breakfast
Week 6/14-6/20
June 17: Intro to Track Night at Wednesday Night Track—SWAG DRAWING
- 7 p.m. Washington & Liberty HS Track
- Near the Ballston Metro. Plenty of parking in the neighborhood.
- Be warmed up by 7 p.m.
June 20: SLR-10 mile option
- SLR-see June 6
Week 6/21-6/27
June 25: Intro to Track Morning at Thursday Morning Track—SWAG DRAWING
- 5:45 a.m. Yorktown Track
June 27: SLR-12 mile option
- SLR-see June 6
Week 6/28-7/4
June 29: Monday Chill Run + Social (4-6 mile options)-See June 8, dinner after the run
July 4: Age-Graded 4 Miler, see race website for details. Must register separately.
Mileage Targets
Below are the recommended miles per week for the Jump-Start Program. Other than the long run, participants can choose when to run their miles throughout the week. The Program is designed to get participants up to the minimum requirements for the Fall Marathon Training Program.
Beginner Miles (starts at 16 miles per week and ends at 21)
5/29-6/6: 16 miles total for week, 8 mile long run
6/7-6/13: 17 miles total for week, 9 mile long run
6/14-6/20: 19 miles total for week. 10 mile long run
6/21-6/27: 21 miles total for week, 12 mile long run
6/29-7/4: 16 miles per week, Age-Graded 4 Miler (1 mile warm up, 4 miler, .5-1 mile cool down=5.5-6 total miles)
Intermediate Miles (starts at 18 miles a week and ends at 25)
5/29-6/6: 18 miles total for week, 8 mile long run
6/7-6/13: 20 miles total for week, 9 mile long run
6/14-6/20: 22 miles total for week, 10 mile long run
6/21-6/27: 25 miles total for week, 12 mile long run
6/29-7/4: 16 miles per week, Age-Graded 4 Miler (1 mile warm up, 4 miler, .5-1 mile cool down=5.5-6 total miles)
Experienced Miles (starts at 26 miles a week and ends at 35)
5/29-6/6: 26 miles total for week, minimum 90 minute long run
6/7-6/13: 29 miles total for week, long run 90-100 minutes
6/14-6/20: 32 miles total for week, long run 100-120 minutes
6/21-6/27: 35 miles total for week, 12 mile long run
6/29-7/4: 16 miles per week, Age-Graded 4 Miler (1 mile warm up, 4 miler, .5-1 mile cool down=5.5-6 total miles)
