Wednesday Track Workouts

Welcome to the DCRRC Wednesday Night Track Workouts. In conjunction with our year-round distance-specific training programs, and our regular Saturday Long Runs, these workouts aim to give runners of all abilities the fitness to reach their goals. For the novice or casual runner, these workouts will challenge you to a higher level of running fitness. For the competitive runner, track workouts are an essential means to reaching personal bests and to succeed at whatever level you are competing.

Our workouts focus on two of the three forms of speed work used by distance runners from the 5K to the Marathon: Stamina Training (10K race pace or slower) and Interval Training (around 5K race pace). We also do a limited amount of Speed Training (faster than 5K race pace) especially during the summer.

Do not worry if this is new to you, and especially if you feel that track workouts are for "fast" runners. Our posted workouts are suggested "maximums," and can be individually tailored to your current level of fitness and specific running goals. Our coach, Ed Grant, has been leading these workouts for 20 years, and is happy to customize a workout plan to meet your needs.

To get a sense of how fast you should run during these workouts, we encourage you use the McMillan Running Calculator. You can plug in a recent race time and a goal race time, and the Calculator will churn out Training Paces (click on that term) for everything from long runs to speed paces.

Wednesday Track Workouts for July 2014

Members & Guests:

Here are workouts for July 2014.  Two workouts are pre-empted by scheduled races (July 16 and 23) but workouts are posted for the benefit of those not doing the races or training on their own or with the Thursday morning group.

Remember we start the workout proper at 7:30 pm to allow other groups to finish.

July 2:  500M repeats @ 5K pace.  300M jog to recover.  Aim for 8-10 repeats.  Less experienced traning group participants should aim for 4-6 repeats.  Coach Ed will not be present, but Brian will lead the workout.

July 9:  10 x 400M repeats @ 3K pace (or faster).  Full 400M jog recovery.  This is a chance to run close to full racing speed, and get a full recovery.  We will repeat this workout in August. Less experienced traning group runners aim for 6-8 repeats.

July 16:  No Wednesday Night Track.  Bluemont 5K.  Suggested workout: 6 - 8 x 800M @ 5K pace. Slow 400M jog recovery.

July 23: DCRRC Track Championships.  Alternate workout.  2 x 400M @ 10K pace.  200M recovery jog.  Then, rest 1 minute.  Then, 2 x 1-Mile.  Pace: Aim for under 5K pace.  Take a full 5-7 minutes between the miles to recover.

July 30: 200M (200M recovery) -- 400M (200M) -- 500M (300M) -- 600M (400M) -- 800M (400M).  Take short hydration break, then repeat in reverse, starting with 800M.  All repeats at 5K pace.


Wednesday Track Workouts - June 2014

Members & Guests:  

We are now officially back at Washington-Lee HS for the summer months!  Please join us as our schedule and the temperature heats up!   

NOTE: Due to the success of last year's experiment, we will shift the start time for our workouts, starting June 11, to 7:30 PM.  This will allow other groups that start earlier to complete their workouts, relieving congestion for us, and also give us a slight temperature break as the sun sets and shadows cross the track.  

Worouts posted here for June only.  

June 4:  7:15 start.  Ladder Sets: (1) 4 x 400M with 200M recovery.  (2) 2 x 800M with 400M recovery.  (3) 4 x 400M with 200M recovery.  All repeats at 5K pace or faster.  Take a brief hydration break after each set.  

June 11: 7:30 start.  10 x 400M.  200M recovery.  Pace should be faster than 5K.  

June 18: 7:30 start.  Ladder sets:  

800M (400M jog), 400M (200M jog), 200M (30 seconds in-place rest), 1000M.  Jog 3-4 minutes, then repeat. 

Pace:  800M and 400M at 5K pace.  200M "at speed".  1000M at 10K pace.  

June 25:  Weather Permitting:  4 x 5:00 @ 5K pace.  5:00 recovery.  (If conditions are too warm/humid, will switch back to 800M repeats at 5K pace).


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Directions to Track

Track workouts are held on the track at Washington-Lee High School.

From Washington DC: take I-66 east to the Glebe Road exit, turn right on Glebe, right on 15th Street for about 0.4 miles, to Stafford Street, turn right and cross over I-66 and the school is on your left.
From Vienna and points west in Virginia: take I-66 east to the Fairfax Drive exit, follow Fairfax Drive for about 0.8 mile to Stafford Street, turn left for about 0.3 miles and the school is on your right.
From Alexandria: take Glebe Road going north until turning right on 15th Street, and proceed as from DC.
Metro: Washington-Lee is a short walk from both the Virginia Square and Ballston Metro stations on the Orange Line.

Upcoming Events

DCRRC Steve Thompson 8K
Tue, Aug 5th, 2014, @6:45pm
DCRRC 3+mile Cross Country Race, Kids' Races and Club Picnic
Sat, Aug 9th, 2014, @5:30pm
DCRRC Paul Thurston 4.5 Miler
Tue, Aug 19th, 2014, @6:45pm
DCRRC Larry Noel 15K Race and 3K Fun Run
Sun, Aug 31st, 2014, @5:00pm
Arlington 9/11 Police Run 5K
Sat, Sep 6th, 2014, @6:00pm

The DC Road Runners Club is a chapter of the Road Runners Club of America and are 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.