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 2018 schedule. 

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

Week Date Workout
1 6/25/2018 12 mins
2 7/2/2018 4 Hills
3 7/9/2018 15 mins
4 7/16/2018 18 mins
5 7/23/2018 21 mins
6 7/30/2018 24 mins
7 8/6/2018 6 hills
8 8/13/2018 27 mins
9 8/20/2018 30 mins
10 8/27/2018 33 mins
11 9/3/2018 8 hills
12 9/10/2018 36 mins
13 9/17/2018 39 mins
14 9/24/2018 42 mins
15 10/1/2018 10 hills
16 10/8/2018 45 mins
17 10/15/2018 30 mins
18 10/22/2018 15 mins
19 10/29/2018 raceday
High Performance Training Group

June 18 HPT Tempo run

Written by Scott Ashman

Monday, 18 June 2018 12:25

Hey everyone, sorry for the super late email today. 

 
I hope you all are ready for the most warmest evening of the year!
 
Thankfully we are only doing the shot version of the tempo tonight. Iwo - Jefferson - Gtown - Iwo. 
 
As a reminder, the schedule for the summer is posted on the HPT section of the site, but since most of you never go there, here it is. 
 
Week Date Workout
1 6/25/2018 12 mins
2 7/2/2018 4 Hills
3 7/9/2018 15 mins
4 7/16/2018 18 mins
5 7/23/2018 21 mins
6 7/30/2018 24 mins
7 8/6/2018 6 hills
8 8/13/2018 27 mins
9 8/20/2018 30 mins
10 8/27/2018 33 mins
11 9/3/2018 8 hills
12 9/10/2018 36 mins
13 9/17/2018 39 mins
14 9/24/2018 42 mins
15 10/1/2018 10 hills
16 10/8/2018 45 mins
17 10/15/2018 30 mins
18 10/22/2018 15 mins
19 10/29/2018 raceday
 
High Performance Training Group

June 11 HPT Tempo Run

Written by Brian Danza

Monday, 11 June 2018 08:08

Hey Everyone, welcome to tempo Monday. 

I have posted the plan for the entire summer on the HPT section of the site, but since most of you never go there, here it is. 
 
Week Date Workout
1 6/25/2018 12 mins
2 7/2/2018 4 Hills
3 7/9/2018 15 mins
4 7/16/2018 18 mins
5 7/23/2018 21 mins
6 7/30/2018 24 mins
7 8/6/2018 6 hills
8 8/13/2018 27 mins
9 8/20/2018 30 mins
10 8/27/2018 33 mins
11 9/3/2018 8 hills
12 9/10/2018 36 mins
13 9/17/2018 39 mins
14 9/24/2018 42 mins
15 10/1/2018 10 hills
16 10/8/2018 45 mins
17 10/15/2018 30 mins
18 10/22/2018 15 mins
19 10/29/2018 raceday
As always this is targeted Marine Corps Marathon with tempo runs every Monday except for the first Monday of the month, when we do hills. 
For tonight, we are still doing the short version Iwo -> Jefferson -> G-Town  (where Bobby will swim in the fountain like Ovie) -> Iwo. 
 
See you all tonight. 
 
High Performance Training Group

June 4 HPT Hill Workout

Written by Brian Danza

Monday, 04 June 2018 12:05

Hey everyone, it's the first Monday of the month, which of course means that this week is hill week. 

 
Sadly I will not be able to run the workout this week since I was able to "requisition" my office caps tickets, and Dylan is in Chicago furthering Jeff Bezos' Dr. Evil plan to take over the world. But I will be there to get things kicked off. 
 
The plan for this evening calls for 4 Custis hill repeats, just enough to get a little bit of sweat going. 
 
Our structured plan for the summer will start two weeks from now, I will post the schedule next week.
 
See ya 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.