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| Questions? Comments? Contact us: srrunner@srrunners.org |
Long Run Schedule for National Marathon and Half Marathon
SRRC will provide supported long runs for the March 20th National Marathon and Half Marathon. For some of the longer runs, we may go outside South Riding, possibly joining up with Loudoun Road Runners or Reston Runners. SRRC supported long runs are scheduled for Sundays. The long run schedule is taken from the FIRST training programs, but you can still use this plan for your long runs even if you’re following a different training program, such as Hal Higdon or Runner’s World. The training follows an 18-week schedule starting November 22. If you are running your first marathon, follow the first-time marathon schedule. Those who have run one or more marathons can choose which to follow.
Week # |
Date |
Marathon |
First-time Marathon |
Half Marathon |
1 |
11/22 |
10MP + 30 sec/mile |
8MP + 30 sec/mile |
7HP + 20 sec/mile |
2 |
11/29 |
12MP + 30 sec/mile |
9MP + 15 sec/mile |
9HP + 20 sec/mile |
3 |
12/6 |
10MP + 15 sec/mile |
10MP + 30 sec/mile |
9.5 easy |
4 |
12/13 |
13MP + 30 sec/mile |
11MP + 45 sec/mile |
9HP + 20 sec/mile |
5 |
12/20 |
15MP + 45 sec/mile |
12MP + 45-60 sec/mile |
9HP + 20 sec/mile |
6 |
12/27 |
11MP + 30 sec/mile |
10MP + 45-60 sec/mile |
11HP + 30 sec/mile |
7 |
1/3 |
15MP + 30 sec/mile |
12MP + 45-60 sec/mile |
9.5HP + 20 sec/mile |
8 |
1/10 |
17MP + 45 sec/mile |
13MP + 45-60 sec/mile |
8HP + 30 sec/mile |
9 |
1/17 |
13MP + 15 sec/mile |
14MP + 30 sec/mile |
7HP + 15 sec/mile |
10 |
1/24 |
18MP + 30 sec/mile |
12MP + 20 sec/mile |
12.5HP + 30 sec/mile |
11 |
1/31 |
20MP + 30 sec/mile |
16MP + 20 sec/mile |
9.5HP + 20 sec/mile |
12 |
2/7 |
15MP + 20 sec/mile |
13MP + 10 sec/mile |
13.5HP + 30 sec/mile |
13 |
2/14 |
20MP + 30 sec/mile |
18MP + 30 sec/mile |
9.5HP + 20 sec/mile |
14 |
2/21 |
15MP + 10 sec/mile |
10MP |
14.5HP + 30 sec/mile |
15 |
2/28 |
20MP + 15 sec/mile |
20MP + 30 sec/mile |
9.5HP + 20 sec/mile |
16 |
3/7 |
13MP |
13MP |
12HP + 20 sec/mile |
17 |
3/14 |
10MP |
8-10MP |
8HP + 20 sec/mile |
18 |
3/20 |
Race |
Race |
Race |
MP = Marathon Pace
HP = Half Marathon Pace
xMP/HP + xx/sec mile means that your pace per mile should be that many seconds slower than your planned (half) marathon pace. For example, if your planned marathon pace is 9:00/mile, then 8MP + 30 sec/mile means that you will run 8 miles at a 9:30 pace.