Ten weeks. One finish line. All of us.

Join Pacers Running and Brooks for a 10-week half marathon training program built for every runner whether you’re brand new to running or chasing a PR. We’ll meet you where you are and get you to the start line of the DC Half on September 20th ready to race the District.

TRAIN WITH US.

Meet the Coach

Tim Hughes is the Community Lead at Pacers Running. He leads community runs and activations, collaborates with brands and community partners to enhance the running experience, and develops running training plans and programs. Working in the intersections of public health and physical activity, Tim brings over a decade of experience fostering healthy communities.

In addition to Pacers Running, he serves as the External Relations and Outreach Manager at Trust for America’s Health and is also a run coach for the National YMCA triathlon team. He has a Level 1 Run Coaching certification through USATF.

    • 3 weekly planned runs:
      1. Pacers Social Runs in DC or Virginia
      2. Pacers Track in DC or Virginia, and
      3. Saturdays on your own!
      Our social runs are held at Pacers 14th Street on Monday, Pacers Navy Yard on Tuesday, Pacers Alexandria on Thursday, and Pacers Clarendon on Thursday. Pacers Track workouts are held at Washington Liberty High School in Virginia on Tuesday, and Banneker Community Track in DC on Thursday. All social runs begin at 6:30 pm.

    • Social runs are focused on base mileage: easy to moderate pace runs focused on building an endurance base.

    • Track workouts are focused on gaining speed and really challenging ourselves on shorter intervals! (your goal race pace and FASTER!)

    • Saturday runs are on your own and will continue to help you build a base to get to your half marathon goal, whether that is finishing your half marathon or a new PR!

    • Share the track: Run on the inside, pass on the outside, ALWAYS LEAVE SPACE FOR OTHERS TO PASS YOU! Walking and recoveries should happen in the outside lane or grass.

    • Move out of the way as soon as you finish; NEVER stop on the track, Never walk on inside lanes.

    • 1 lap of a standard track is 400 meters or ¼ of a mile. This makes it easy to gauge pace during speed days!

    • Our track workouts will often reference “goal pace” for your half-marathon. This is the minutes per mile pace that you are shooting for on race day. We will often alternate between reps at your goal pace and reps FASTER than your goal pace. The purpose of this is to help you learn to “feel” the pace you hope to race at AND to build speed and endurance.

    •  SUIT UP
      It sounds simple but the first step is usually the hardest so start by putting your running clothes on! Lace up your shoes and now you are one step closer to going out the door.

    • RUN/WALK
      You don’t need to just “run” to run! Start by going out for a walk. When you’re warmed up, run a few hundred yards then take a break and walk again. Nearly all runners started this way.

    • ACCOUNTABILITY
      It’s much harder to skip a run when you have a friend depending on you to show up. At the least, tell a friend about your plans to run so they can hold you accountable even if they don't join you.

    • THE RIGHT FIT
      You don't need fancy new gear to go on your first run. But having the right shoes and apparel will make your runs better as you continue your journey.

    • Steady State (SS): See what it feels like to just move for this amount of time/distance! This will be the base you build from!

    • Track (TT): Miles, 800s, and 400s! We’ll get faster as we go!

    • Saturday Long Run (SLR): See if you can hold a pace within two-to-three minutes/mile of your goal half marathon pace or try to get progressively faster! Aim for a conversational pace!


    Beginner (Group 4):
    SS: 2/3+ miles easy run OR alternating 3 min run/ 1 min walk
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 1600 at HMP
    400 recovery between each rep
    800 at 5K-10K pace
    200 recovery between each rep
    400 at 5K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 4+ miles long run pace OR alternating 3 min run/ 2 min walk

    Intermediate (Group 3):
    SS: 3+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 1600 at HMP
    400 recovery between each rep
    800 at 5K-10K pace
    200 recovery between each rep
    2 x 400 at 5K pace 200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 5+ miles long run pace

    Experienced (Group 2):
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 2 x 1600 at HMP
    400 recovery between each rep
    800 at 5K-10K pace
    200 recovery between each rep
    2 x 400 at 5K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy
    SLR: 5+ miles long run pace

    Advanced (Group 1):
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 2 x 1600 at HMP
    400 recovery between each rep
    2 x 800 at 5K-10K pace
    200 recovery between each rep
    2 x 400 at 5K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy
    SLR: 6+ miles long run pace

    • Steady State (SS): Move in a way that works for you today!

    • Track (TT): Descending Ladder, as distance decreases, speed increases!

    • Saturday Long Run (SLR): See if you can hold a pace within two-to-three minutes/mile of your goal half marathon pace or try to get progressively faster! Aim for a conversational pace!


    Beginner (Group 4):
    SS: 2/3+ miles easy run OR alternating 3 min run/ 1 min walk
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 1200 at HMP
    400 recovery
    800 at 10k pace
    200 recovery
    600 at 5K pace
    200 recovery
    400 at 5K pace
    200 recovery
    200 at 5K pace
    Cooldown: 5 minutes easy running + stretches
    SLR: 5+ miles long run pace OR alternating 3 min run/ 2 min walk

    Intermediate (Group 3):
    SS: 3+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 1600 at HMP
    400 recovery
    800 at 10k pace
    200 recovery
    600 at 5K pace
    200 recovery
    400 at 5K pace
    200 recovery
    200 at 5K pace
    Cooldown: 5 minutes easy running + stretches
    SLR: 6+ miles long run pace

    Experienced (Group 2):
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 1600 at HMP
    400 recovery
    1200 at HMP
    400 recovery
    800 at 10k pace
    200 recovery
    600 at 5K pace
    200 recovery
    400 at 5K pace at 5K-10K pace
    200 recovery between each rep
    2 x 400 at 5K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 6+ miles long run pace

    Advanced (Group 1):
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 1600 at HMP
    400 recovery
    1200 at HMP
    400 recovery
    1000 at 10K pace
    200 recovery
    800 at 10k pace
    200 recovery
    600 at 5K pace
    200 recovery
    400 at 5K pace
    Cooldown: 5 minutes easy running + stretches
    SLR: 7+ miles long run pace

    • Steady State (SS): Embrace the simple pleasure of running. No pressure, no expectations, just the joy of movement!

    • Track (TT): 800s and 400s times 2. We are building aerobic strength!

    • Saturday Long Run (SLR): See if you can hold a pace within two-to-three minutes/mile of your goal half  marathon pace! Aim for a conversational pace!


    Beginner (Group 4):
    SS: 2/3+ miles easy run OR alternating 3 min run/ 1 min walk
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: Repeat 2 times
    800 at 5K-10K pace
    400 recovery between each rep
    2 x 400  at 5K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 6+ miles long run pace OR alternating 3 min run/ 2 min walk

    Intermediate (Group 3):
    SS: 3+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: Repeat 2 times
    2 x 800 at 5K-10K pace
    400 recovery between each rep
    2 x 400  at 5K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 7+ miles long run pace

    Experienced (Group 2):
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: Repeat 2 times
    2 x 800 at 5K-10K pace
    400 recovery between each rep
    3 x 400  at 5K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 6+ miles long run pace

    Advanced (Group 1):
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: Repeat 2 times
    2 x 800 at 5K-10K pace
    400 recovery between each rep
    4 x 400 at 5K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 8+ miles long run pace

    • SS: Enjoy a relaxed run at a pace that allows you to chat with a friend or listen to your favorite podcast/music!

    • TT: 800s at faster than goal marathon pace. Try to get progressively faster towards the last sets.

    • SLR: See if you can hold a pace within 2 minutes/mile of your goal half marathon pace or try to get progressively faster! Test to see how your goal half marathon pace feels on longer runs.


    Beginner:
    SS: 2/3+ miles easy run OR alternating 3 min run/ 1 min walk
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 4 x  800 at 5K–10K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 7+ miles long run pace OR alternating 3 min run/ 2 min walk

    Intermediate:
    SS: 3+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 6 x  800 at 5K–10K pace
    200 recovery between each rep 
    Cooldown: 5 minutes easy running + stretches
    SLR: 8+ miles long run pace

    Experienced:
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 6 x  800 at 5K–10K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 8+ miles long run pace

    Advanced:
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 8 x  800 at 5K–10K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 9+ miles long run pace

    • SS: Focus on a comfortable pace. This run is about active recovery and feeling refreshed afterward!

    • TT: 800s, 400s, and 200s fast.

    • SLR: See if you can hold a pace within two minutes/mile of your goal half marathon pace! Aim for a conversational pace!


    Beginner:
    SS: 2/3+ miles easy run OR alternating 3 min run/ 1 min walk
    TT: Warmup: 2 x 800 at 5K–10K pace
    200 recovery between each rep
    2 x 400 at 5K pace
    200 recovery between each rep
    2 x 200 at 5K pace
    Cooldown: 5 minutes easy running + stretches
    SLR: 8+ miles long run pace OR alternating 3 min run/ 2 min walk

    Intermediate:
    SS: 3+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 2 x 800 at 5K–10K pace
    200 recovery between each rep
    3 x 400 at 5K pace
    200 recovery between each rep
    3 x 200 at 5K pace
    Cooldown: 5 minutes easy running + stretches
    SLR: 9+ miles long run pace

    Experienced:
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 2 x 800 at 5K–10K pace
    200 recovery between each rep
    3 x 400 at 5K pace
    200 recovery between each rep
    3 x 200 at 5K pace
    Cooldown: 5 minutes easy running + stretches
    SLR: 9+ miles long run pace

    Advanced:
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 2 x 800 at 5K-10K pace
    200 recovery between each rep
    4 x 400 at 5K pace
    200 recovery between each rep
    4 x 200 at 5K pace
    Cooldown: 5 minutes easy running + stretches
    SLR: 10+ miles long run pace

    • SS: Ease into it! During these runs, we encourage you to move however feels best for your body.

    • TT: 1000s at half marathon pace or faster!

    • SLR: See if you can hold a pace within 2 minutes/mile of your goal half marathon pace or try to get progressively faster! Test to see how your goal half marathon pace feels on longer runs.


    Beginner:
    SS: 2/3+ miles easy run OR alternating 3 min run/ 1 min walk
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 2 x 1000 at 10K–HMP
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 9+ miles long run pace OR alternating 3 min run/ 2 min walk

    Intermediate:
    SS: 3+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 3  x 1000 at 10K–HMP
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 10+ miles long run pace

    Experienced:
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 4 x 1000 at 10K–HMP
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 10+ miles long run pace

    Advanced:
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 5 x 1000 at 10K–HMP
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 11+ miles long run pace

    • SS: These runs are all about comfort; just settle into a movement style that feels good to you!

    • TT: 1200s and 400s alternating speed!

    • SLR: See if you can hold a pace within two-to-three minutes/mile of your goal half marathon pace! Aim for a conversational pace!


    Beginner:
    SS: 2/3+ miles easy run OR alternating 3 min run/ 1 min walk
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: Repeat 2 times
    1200 at HMP
    400 recovery
    400 at 10K
    200 recovery
    Cooldown: 5 minutes easy running + stretches
    SLR: 10+ miles long run pace OR alternating 3 min run/ 2 min walk

    Intermediate:
    SS: 3+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: Repeat 2 times
    1200 at HMP
    400 recovery
    400 at 10K
    200 recovery
    Cooldown: 5 minutes easy running + stretches
    SLR: 11+ miles long run pace

    Experienced:
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: Repeat 3 times
    1200 at HMP
    400 recovery
    400 at 10K
    200 recovery
    Cooldown: 5 minutes easy running + stretches
    SLR: 11+ miles long run pace

    Advanced:
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: Repeat 3 times
    1200 at HMP
    400 recovery
    400 at 10K
    200 recovery
    Cooldown: 5 minutes easy running + stretches
    SLR: 12+ miles long run pace

    • SS: Just find your rhythm and move in a way that's easy for you!

    • TT: 400s at faster than goal half marathon race pace.

    • SLR: See if you can hold a pace within 2 minutes/mile of your goal half marathon pace or try to get progressively faster! Test to see how your goal half-marathon pace feels on longer runs.


    Beginner:
    SS: 2/3+ miles easy run OR alternating 3 min run/ 1 min walk
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 6 x 400 at 5K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 8+ miles long run pace OR alternating 3 min run/ 2 min walk

    Intermediate:
    SS: 3+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 8 x 400 at 5K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 9+ miles long run pace

    Experienced:
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 8 x 400 at 5K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 9+ miles long run pace

    Advanced:
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 12 x 400 at 5K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 10+ miles long run pace

    • SS: For these sessions, comfort is key – move however you like!

    • TT: Miles, 800s, and 400s! We’ll get faster as we go!

    • SLR: See if you can hold a pace within two-to-three minutes/mile of your goal half marathon pace! Aim for a conversational pace!


    Beginner:
    SS: 2/3+ miles easy run OR alternating 3 min run/ 1 min walk
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 1600 at HMP
    400 recovery between each rep
    800 at 5K–10K pace
    200 recovery between each rep
    400 at 5K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 6+ miles long run pace OR alternating 3 min run/ 2 min walk

    Intermediate:
    SS: 3+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 1600 at HMP
    400 recovery between each rep
    800 at 5K–10K pace
    200 recovery between each rep
    2 x 400 at 5K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 7+ miles long run pace

    Experienced:
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 2 x 1600 at HMP
    400 recovery between each rep
    800 at 5K–10K pace
    200 recovery between each rep
    2 x 400 at 5K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 7+ miles long run pace

    Advanced:
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 2 x 1600 at HMP
    400 recovery between each rep
    2 x 800 at 5K–10K pace
    200 recovery between each rep
    2 x 400 at 5K pace
    200 recovery between each rep
    Cooldown: 5 minutes easy running + stretches
    SLR: 10+ miles long run pace

    • SS: You know the drill! Listen to your body, it's race week!

    • TT: 800s, 400s, and 200s fast!

    • SLR: This week it's a shakeout. That means just move at an easy pace that makes sense for you today, get those legs loose for the race SUNDAY!

    • Sunday Race: Have fun! Run with heart!


    Beginner:
    SS: 2/3+ miles easy run OR alternating 3 min run/ 1 min walk
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 2 x 800 at 5K–10K pace
    200 recovery between each rep
    2 x 400 at 5K pace
    200 recovery between each rep
    2 x 200 at 5K pace
    Cooldown: 5 minutes easy running + stretches
    SLR: 3 mile shake out run; RACE IS SUNDAY!

    Intermediate:
    SS: 3+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 2 x 800 at 5K–10K pace
    200 recovery between each rep
    3 x 400 at 5K pace
    200 recovery between each rep
    3 x 200 at 5K pace
    Cooldown: 5 minutes easy running + stretches
    SLR: 3 mile shake out run; RACE IS SUNDAY!

    Experienced:
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 2 x 800 at 5K–10K pace
    200 recovery between each rep
    3 x 400 at 5K pace
    200 recovery between each rep
    3 x 200 at 5K pace
    Cooldown: 5 minutes easy running + stretches
    SLR: 3 mile shake out run; RACE IS SUNDAY!

    Advanced:
    SS: 5+ miles easy run
    TT: Warmup: 10 minutes easy running + dynamic w/u
    Workout: 2 x 800 at 5K–10K pace
    200 recovery between each rep
    4 x 400 at 5K pace
    200 recovery between each rep
    4 x 200 at 5K pace
    Cooldown: 5 minutes easy running + stretches
    SLR: 3 mile shake out run; RACE IS SUNDAY!