Program Details
Jump-Start Program Events
Week 1, 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.
- Route: Capital Crescent Out-and-Back. Strava link (must be logged in to view)
Week 2, 6/7-6/13
June 8: 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 Workshop and SLR - 9 mile option
- SLR--see June 6
- SLR Route: Arlington Custis Loop
- Running Workshop, 10 a.m.-12:00 p.m. at Balance Gym at Buzzards Point--space is limited so please register
Week 3, 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
- Route: Mount Vernon Trail Out-and-Back
Week 4, 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
- Route: Cathedral Clinton
Week 5, 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)
5/31-6/6: 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)
5/31-6/6: 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)
5/31-6/6: 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)
Generally, all Jump-Start runs should be run at a conversational pace. This means that you should be able to sing "Happy Birthday" all the way through without becoming winded.
The number of overall weekly miles is extremely important in long distance training. Runners often over emphasize the long run and ignore the overall weekly miles. Do not do this! You will run stronger on the long run (and enjoy it more) if you are getting in your overall weekly miles.
We will send out emails throughout the Jump-Start Program, but do not hesitate to contact us if you have questions about training.
