Summer Training Plan

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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 1600M @ C/I    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/P   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/P   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/I  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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