This group is intended for club members with several years of racing experience who want to take their running to the next level. Consistency, structure, and avoiding injury will be emphasized. Participation is free and open to those who can reasonably aim for the following times:

  Men Women
10 Mile 1:05 1:10
Half Marathon 1:28 1:35
Marathon 3:05 3:15

Weekly Schedule

Each week will include two workouts and a quality long run. The exact schedule will depend on participants' goal races.

Monday

Meet above the Iwo Jima Memorial or near the Jefferson Memorial for a warmup, tempo run or hill repeats, and cooldown.

Wednesday

Meet at Washington-Lee High School in Arlington at 6:50pm, warmed up and ready for drills, strides, and stretching. We'll participate in the regularly-scheduled club workout (usually or fartlek) at 7:30pm.

Saturday

Meet at North Meade Street Park in Arlington for a long run (pace varies). Start time corresponds with the club Saturday Long Run.

Sign Up

For more information, contact Brian Danza or Dylan Barlett, or sign up for emails below. Weekly updates will be posted on this page.

Summer 2017 schedule. 

This schedule targets Marine Corps Marathon and will have a couple of conflicts with club races. 

weeks out Date Workout
20 6/5/17 4 hills
19 6/12/17 10-15 minutes
18 6/19/17 12-15 minutes
17 6/26/17 15 minutes
16 7/3/17 4-6 hills
15 7/10/17 18 minutes
14 7/17/17 21 minutes
13 7/24/17 24 minutes
12 7/31/17 27 minutes
11 8/7/17 6 hills
10 8/14/17 30 minutes
9 8/21/17 33 minutes
8 8/28/17 36 minutes
7 9/4/17 8 hills
6 9/11/17 39 minutes
5 9/18/17 42 minutes
4 9/25/17 45 minutes
3 10/2/17 10 hills
2 10/9/17 30 minutes
1 10/16/17 15 minutes
0 10/22/17 Raceday 

 

 

2017 High Performance Training Group

July 17 2017 HPT tempo run

Written by Brian Danza

Monday, 17 July 2017 08:33

Happy Monday, all. 
 
Tonight will likely be pretty warm, but a halfway decent evening for summer tempo. We have 21 minutes on tap, which means that we still have a couple more runs on the shorter buckeye loop.  
 
As with the last few Mondays, and because I really like Tacos, I propose we go to District Taco post run. 
 
See ya tonight. 
 
2017 High Performance Training Group

July 10 HPT Tempo Run

Written by Dylan Barlett

Monday, 10 July 2017 10:27

Tonight we add a taste of Hains Point via Buckeye Drive for 18 minutes of fun.

Upcoming Events

 
2017 High Performance Training Group

June 26 HPT Tempo run

Written by Brian Danza

Monday, 26 June 2017 08:58

I kinda wanted to write an all caps email, but I decided to restrain myself. Looks like tonight is going to be an exceptionally good night (for summer) to run tempo, so we should make the best of it. 
 
Today is also officially the first of the longer runs for this training cycle, so here is a full timeline of the evening. 
 
  • 6:30 Begin Run from Iwo Jima Bikeshare -> warm up to Jefferson Memorial
  • 6:55 Leave Jefferson Memorial and head to the tennis courts on Hains Point (still slow)
  • 7:05-ish Start tempo section of run from tennis courts on Buckeye Dr.
  • 15 minutes of tempo Buckeye -> Ohio Dr. -> Rock Creek Trail -> VA Ave intersection
  • Cooldown back to Rosslyn 
  • District Taco and sitting in the secret park
 
 
For those of you who are new, these runs should be done at your tempo pace, which is in theory the pace at which you would run a 1 hour race... Basically your ten mile race pace. As the tempo gets over 30 minutes you should slow down to closer to your half marathon pace so that you can sustain the whole run without overdoing it. 
 
See you all tonight!
 

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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.