My summer/fall 20 week training plan which is all focused around the Marine Corps Marathon. All long runs will be done with the DC Road Runners. Details on the long runs are at DC Road Runners’ page. CF stands for crossfit workouts found at CrossFit Adaptation. Track workouts done with DC Road Runners Track Workouts
Goal is to qualify for Boston Marathon and to be doing all CF workouts as Rx’d by October 31.
| Week | Mon | Tue | Wed | Thur | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | CF | ? | CF | ? | ? | LSD: 12|UP Upton Hill | 2 m run |
| 2 | CF | 20 mi bike | 3 x 1600MÂ @ C/IÂ Â Â 400M recovery | swim | CF | LSD: 14|Southeast w Key for 14-ish mi. | 2 m run + swim |
| 3 | 5 m run | CF+3 m run | 6-8 x 500M @ I/PÂ Â 300M recovery | CF | CF+5 m pace | LSD: 10|Fort Scott Hill | 3 m run+ swim |
| 4 | 5 m run | CF+3 m run | Ladder: 800M – 400M – 200M – 1000M; Half the distance in recovery. 2 sets with 4:00 break. | swim | CF+5 m run | LSD: 13.5|Piney Branch w Memorial Bridge Return | 3 m run+ swim |
| 5 | 6 m run | CF+3 m run | RACE NIGHT. Track: 6-8 x 600M @ I/P. 400M recovery. | CF | CF+6 m pace | LSD: 15|Iron Triangle | 3 m run+ swim |
| 6 | 6 m run | CF+3 m run | RACE NIGHT.  Track: 12-14 x 400M @ C/I 100M recovery. | CF | CF+6 m pace | LSD: 16|Battery Kemble Loops | 3 m run+ swim |
| 7 | 7 m run | CF+3 m run | TRACK RACES [TENTATIVE]. If so, no workout. | CF | CF+7 m run | LSD: 13.5|Glover/Mass/Capital Crescent | 3 m run+ swim |
| 8 | 7 m run | CF+3 m run | 3-4 x 1600M @ T/I 400M recovery. (DCRRC race on 8/3) | CF | CF+7 m pace | LSD: 14|Marymount Chain Bridge | 3 m run+ swim |
| 9 | 8 m run | CF+4 m run | 6-8 x 500M @ I/PÂ Â 300M recovery | CF | CF+8 m pace | LSD: 17|Arlington Triangle | 3 m run+ swim |
| 10 | 8 m run | CF+4 m run | 12-16 x 400M @ C/IÂ 100M recovery | CF | CF+8 m run | LSD: 13|Cathedral/Clintons | 3 m run+ swim |
| 11 | 9 m run | CF+4 m run | 4-5 x 1000M @ I/P 400-600M recovery. | CF | 9 m pace | LSD: 16|16 Mile Sidewalks MCM | 3 m run+ swim |
| 12 | 9 m run | CF+4 m run | Track Workout | CF | 9 m pace | LSD: 18|Battery Kemble Loops | 3 m run+ swim |
| 13 | 10 m run | CF+5 m run | Track Workout | CF | 10 m run | LSD: 20|C&O Out/Back | 4 m run+ swim |
| 14 | 6 m run | CF+5 m run | Track Workout | CF | 6 m pace | LSD: 14|Ross Drive | 4 m run+ swim |
| 15 | 10 m run | CF+5 m run | Track Workout | CF | CF+10 m pace | LSD: 22|Capital Crescent/Rock Creek | 4 m run+ swim |
| 16 | 6 m run | CF+5 m run | Track Workout | CF | 6 m run | LSD: 14|Marymount Chain Bridge | 5 m run+ swim |
| 17 | 10 m run | CF+5 m run | Track Workout | CF | CF+10 m pace | LSD: 20|W & OD Out-n-Back | 5 m run+ swim |
| 18 | 8 m run | CF+5 m run | Track Workout | CF | CF+4 m pace | LSD: 14|Ross Drive | 5 m run+ swim |
| 19 | 6 m run | CF+4 m run | Track Workout | CF | CF+4 m run | LSD: 10|MCM Taper Route | 4 m run+ swim |
| 20 | 4 x 400 | 2 m run | rest | rest | 2 m run | 1 mi run | 26.2 race pace |
Or, in Google calendar format
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