October 25, 2026 · Arlington → DC → Iwo Jima Memorial

Marine Corps Marathon Training Plan 2026

The People's Marathon loops through America's most iconic monuments, but the course is tougher than it looks. The 14th Street Bridge at mile 20, Hains Point wind exposure, and an uphill finish at the Iwo Jima Memorial demand course-specific preparation. Get a personalized plan built for MCM.

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MCM Course at a Glance
Date October 25, 2026
Course Loop (DC/Arlington)
Net elevation +33 ft (rolling)
Total climb 699 ft
Total descent 666 ft
Temp range 40–70°F (historical)
Key challenge 14th St Bridge + Hains Point
Qualification Lottery entry
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Elevation Profile

Rolling terrain with late-race sting

MCM's 699 ft of climbing is spread throughout the course, but the hardest sections come when you're most fatigued. The exposed Hains Point loop and the 14th Street Bridge at mile 20 are where races unravel.

300ft 200ft 100ft 0ft HAINS POINT BRIDGES Start 3 7 13 17 20 24 Fin Pentagon 200ft Hains Pt ~20ft Iwo Jima ~210ft
Hains Point exposed loop (mi 14–17) Bridge crossings (mi 18–20) Uphill finish to Iwo Jima Memorial
Mile-by-Mile Breakdown

Know every mile before you run it

Each segment of the MCM course demands a different strategy. Here's what your plan prepares you for.

Miles 1–3
200→120 ft ▼ 80 ft
Downhill Start
Arlington & Pentagon
Downhill start from the Pentagon area. Excitement and adrenaline make it easy to go out too fast. With 25,000+ runners, the first mile is congested. Your plan: Controlled start, 5–10 sec/mi slower than goal pace. Don't fight the crowd.
Miles 4–7
120→175 ft ▲ various
Rolling
Georgetown & M Street
Rolling terrain through Georgetown with excellent crowd support. The energy along M Street is infectious. Short rollers that keep your legs honest. Your plan: Goal pace effort. Use the crowd energy but don't surge.
Miles 8–13
~100 ft ≈ gentle
Monuments
National Mall
Flat to gently rolling running past the Capitol, Washington Monument, and Lincoln Memorial. The halfway point comes near the Lincoln Memorial. Incredible scenery and crowd support. Check your split — stay on plan.
Miles 14–17
100→20 ft → 100 ft
The Wall
Hains Point
The most feared section of MCM. An exposed peninsula with no crowd support, potential headwinds, and psychological isolation. Runners call this 'The Wall' — flat on paper but brutal in practice. Your plan: Expect wind. Tuck behind other runners when possible. This is a survival section — maintain effort, accept slower splits.
1. Ohio Dr to Hains Point
Mi 14–15 · flat, exposed
Wind picks up as tree cover disappears. Tuck into groups.
2. The Point
Mi 15.5 · turnaround
Psychological low point. Headwind becomes tailwind after the turn.
3. Return to Independence
Mi 16–17 · flat
Tailwind helps but fatigue is real. Don't celebrate yet.
Miles 18–20
100→80 ft, bridge climb
Bridge Gauntlet
Crystal City & 14th St Bridge
Hills through Crystal City followed by the 14th Street Bridge — a mile-long span with wind exposure and no crowd support. This is where MCM is won or lost. Your plan: Shorten stride on the bridge. Focus on the far end. Crowds return after the bridge.
Miles 21–24
80→150 ft ▲ climbing
Climbing
Pentagon & Rosslyn
Rolling terrain back through Arlington. You're climbing when your legs are most tired. The Blue Mile at mile 23 — honoring fallen service members — provides powerful emotional energy. Use it.
Miles 25–26.2
150→210 ft ▲ 60 ft
Uphill Finish
Iwo Jima Memorial
The final stretch climbs to the Marine Corps War Memorial. One of the most emotional finishes in marathon running. The uphill demands every ounce of energy you've saved. Your plan: Dig deep. Short, powerful strides. The Marines are cheering. Leave nothing.
Pacing Strategy

Smart pacing through the monuments

MCM's course punishes late-race with Hains Point, bridges, and an uphill finish. Runners who conserve through the first 13 miles consistently finish faster than those who push early on the National Mall.

Segment Pace/mi Strategy
Miles 1–3 6:55–7:00 Controlled start. Resist the downhill pull.
Miles 4–13 6:50–6:55 Goal pace through Georgetown and the Mall.
Miles 14–20 7:00–7:15 Hains Point + bridge. Effort over pace. Accept slower splits.
Miles 21–26.2 6:50–7:05 Climb to Iwo Jima. Push on emotion and saved energy.
Hains Point Warning
Miles 14–17 are exposed to wind with zero crowd support. Mental preparation is as important as physical. Plan to run this section by effort, not pace. Tuck behind other runners.
The Bridge Strategy
The 14th Street Bridge at mile 20 is MCM's defining obstacle. Shorten your stride and maintain cadence. The bridge feels endless but it's only 1 mile. Crowds explode on the other side — that's your reward.

Get custom splits for your goal time and the MCM course profile

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Your MCM Plan Includes

Everything a generic plan leaves out

MCM's late-race challenges require specific preparation that generic plans don't provide. Here's what's different.

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12–18 Week Schedule

Complete weekly training with progressive mileage, quality sessions, rest days, and cross-training. Periodized into base, build, peak, and taper phases.

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Wind Exposure Prep

Training runs that simulate Hains Point wind exposure. Long runs with exposed sections, mental strategies for isolated miles, and pacing by effort in windy conditions.

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Bridge & Hill Finish

Specific workouts for the 14th St Bridge and uphill Iwo Jima finish. Hill repeats on tired legs at the end of long runs to simulate the final miles.

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Heart Rate Zones

Five personalized training zones based on your max HR and lactate threshold. Every workout has a target zone so you train at the right intensity.

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Mile-by-Mile Race Plan

Course-adjusted pacing splits, fueling schedule, aid station strategy, mental cues by segment, and weather contingency adjustments.

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Weather Strategy

Pace adjustments for MCM's 40–70°F October range. Layering strategy for cold starts, warm-weather contingency, and wind-chill prep for Hains Point.

MCM Weather

October in DC: ideal but unpredictable

Late October typically brings excellent racing weather, but DC can surprise with warm fronts or cold snaps. Your plan includes adjustments for every scenario.

❄️ Cold
40–48°F

Possible on cold-front years. Throwaway layers at the start, gloves, arm sleeves. Factor in wind chill at Hains Point.

✓ Optimal
49–58°F

The sweet spot for MCM. Most PRs happen here. Singlet and shorts. Minimal adjustments needed.

⚠ Warm
59–65°F

Warmer than ideal. Slow goal pace 1–2%. Increase fluid intake, especially before Hains Point exposure.

🔥 Hot
65°F+

Rare in late October but possible. Slow 3–5%, increase sodium, aggressive hydration. Hains Point becomes a real danger in heat.

Build your MCM-specific training plan

Personalized pacing, Hains Point wind prep, bridge training, uphill finish strategy, and October weather plans — all calibrated to your goal time.

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Frequently Asked Questions

MCM Marathon FAQ

How hard is the Hains Point section? +
Hains Point (miles 14–17) is flat on paper but ranks among the toughest sections of any major marathon. It's an exposed peninsula with no crowd support, potential headwinds, and psychological isolation. The difficulty is entirely mental and environmental — you're running into wind with no spectators after 14 miles of effort. Runners who prepare mentally and train in windy, exposed conditions consistently handle it better.
What about the 14th Street Bridge? +
The 14th Street Bridge at mile 20 is a mile-long span with wind exposure, a slight incline, and no crowd support. It comes when your legs are most fatigued. The key is shortening your stride, maintaining cadence, and focusing on the far end. Crowds explode when you reach the other side — it's one of the best pickups in marathon running.
Is the uphill finish really that bad? +
The climb to the Iwo Jima Memorial gains about 60 feet in the final mile. After 25 miles, any uphill feels significant. But the emotional power of finishing at the Marine Corps War Memorial — with Marines cheering you — provides an adrenaline boost that most runners describe as overwhelming. Train for it, but know that the atmosphere will carry you.
How many weeks should I train for MCM? +
16–18 weeks is ideal. Begin bridge and wind-exposure training at least 8 weeks out. If you're already at 30+ miles/week, 12 weeks works. Our plan auto-adjusts the timeline based on when you start.
Is MCM a good PR course? +
MCM is a solid PR course for prepared runners. The rolling terrain is manageable, October weather is typically ideal, and the emotional energy is unmatched. The main PR threats are going out too fast, getting destroyed at Hains Point, and the uphill finish. With course-specific training, many runners PR at MCM.
Why do I need an MCM-specific plan instead of a generic one? +
Three reasons. First, Hains Point at miles 14–17 requires specific mental and wind-exposure preparation that generic plans don't address. Second, the 14th Street Bridge at mile 20 demands bridge-specific training on tired legs. Third, the uphill finish at the Iwo Jima Memorial requires hill-finish training that most plans don't include.
Free Tools for MCM

Complement your training plan

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MCM Pacing Calculator

Course-adjusted mile-by-mile splits for MCM's elevation profile. Enter your goal time for custom pacing.
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Fueling Calculator

Personalized carb, fluid, sodium, and caffeine targets based on your body weight and goal pace.
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Race Time Predictor

Predict your MCM finish time from recent race results or connect Strava for AI-powered prediction.
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Carb Loading Planner

5-day carb loading protocol with daily gram targets. Maximize glycogen for race day.
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Heat Acclimation

Assess your readiness for warm conditions. MCM's race-day weather can be variable.
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Beginner's Guide

New to marathons? Start here for training fundamentals, gear, and race-day preparation basics.
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