Mid/Long Distance Training
(5K – 10 Miler)

Are you planning on the CUCB Cherry Blossom 10 Mile Run or 5K? Or do you have another spring race goal, or want to get back into racing 5Ks and 10Ks? Train with us for a great performance, whether your goal is to finish, or to finish faster than you ever have before with the help of supportive coaches and training partners.

The weekly long run is the cornerstone of your preparation for a successful distance race. You will gradually increase your run volume, being careful to run at a pace that will maximize your body’s ability to recover and to use energy efficiently (coaches will provide guidance on appropriate pacing, and you may choose to train with a heart rate monitor to manage your effort level appropriately.) Some sessions will also focus specifically on your goal marathon or race pace. Typical participant paces range from run/walk at 16-18 minute miles, to 8-8:30 miles. You are not “too slow” for this program!

In addition to the weekly group long run, participants also receive guidance on what to do on their own for days the group does not meet. Interval/speed training is written into the training plan for intermediate/advanced runners. Beginners may choose to skip speed sessions, but all are invited to attend them. Train with a group for your interval training by joining a weekday program like Running 201 or Interval. Runners participating in more than one program concurrently are eligible for a discount on the second registration. Contact us for details.

Looking for a race bib for the Credit Union Cherry Blossom race? The lottery will be difficult this year, but we have access to race slots for participants in our programs. Register for Middle Distance Training and we’ll reach out with additional details (race registration fees are not built into training program fees but we can get that coveted bib for you!)

January 25 – April 5

10 Week Program
1 Session/Week

Arlington/DC: Rosslyn – 34th and Water St OR Gateway Park – Sundays: 8am (arrive at 7:45am)
The Sunday meeting time allows for available off-street parking. The Arlington/DC location is convenient for runners from DC, Arlington, Alexandria, and Maryland. We’ll typically meet in Georgetown but some sessions will start on the VA side.

Ashburn/Reston: =PR= Reston/Trailside MS – Saturdays: 8am
Alternates between Reston and Ashburn locations. Runs on the W&OD (different sections!) with occasional “field trips.” Location is convenient for suburban runners from Reston and Loudoun County.

Burke: =PR= Burke – Saturdays: 8am
Runs in area running venues and parks with occasional “field trips.” Location is convenient for suburban runners from Burke, Springfield, Fairfax, Chantilly, Centreville, and more.

Virtual Option