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Welcome to the DCRRC Wednesday Track Workouts. In conjunction with our Saturday Long Runs (See SLR Page), these workouts aim to turn the casual runner into the competitive runner, and the competitive runner into a winner.
Our workouts focus on two of the three forms of speed work used by distance runners from the 3K to the Marathon; Stamina Training, and Interval Training.
We do only a limited amount of pure speed or repeat training. The workouts are based on the successful 12-year history of the program under its current coach, and are inspired by workout theories popularized by Jack Daniels, PhD., in The Daniels Running Formula, as well as by the former Reebok Enclave coached by ex-Georgetown mentor Frank Gagliano.
We also encourage you to visit www.mcmillanrunning.com and use the McMillan Running Calculator to determine how fast you should be doing the workouts.
In simpler terms: You will tend to run long repetitions, fast but not too fast, with a tightly-controlled rest or interval period. The key to success in these workouts over the long term is to run them at a controlled pace, and not to race against yourself or other runners. Consistency, not spikes and burn-outs, is the key to success.
To feel the burn (and have fun doing it) join on Wednesday nights at 7:15 p.m. at the Washington-Lee High School stadium, located at the corner of Washington Blvd and Stafford Streets in Arlington.
Personal training advice is available from our USA Track & Field-certified coach, as well as from the many other "regulars" who have experienced the highs and lows of training, injuries, and competition.
Please note DCRRC does not have any control over the track and from time to time it is closed without prior notice.
Questions? Contact Coach Ed.
Various DC Road Runners members and training programs host alternate workouts on different days and locations, for more information please visit the alternate workout page.
Speed Training FAQ's More Questions? See the additional resources below.
May 15, 22, and 29 Track Workouts at WAKEFIELD HS
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Our May workouts will remain as posted, but due to HS games scheduled at Washington Lee, we will move the location for the remainder of the month to Wakefield HS in South Arlington. 4901 So. Chesterfield Road.
See you at the track!
Coach Ed
Track Workouts -- May 2013
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Apologies for the late posting.
It appears that the track will be pre-empted for a few evenings in May; May 1 is currently listed as having a soccer game. Thus, I will post the following workouts; should the track be unavailable, we will do equivalent workouts on the Custis Trail.
May 1: 2 x 400M at 10K pace; 200M recovery. 5 x 600M at 5K pace; 400M recovery. 2 x 400M at 3K pace; 200M recovery.
May 8: 2 x 400M @ 5K pace; 200M recovery. 4 x 1000M @ 5K pace; SLOW 400M recovery (outside lanes).
May 15: 2 x 400M @ 5K pace; 200M recovery. 6-8 x 600M @ 5K pace; 400M recovery (norma recovery pace).
May 22: 12-16 x 400M @ 10K pace; 100M jog recovery.
May 29: 12 x 400M @ 5K pace. 200M recovery.
Coach Ed
Directions to Track
Track workouts are held on the track at Washington and 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
| Evolution Sunrise 5K Sat, May 25th, 2013, @8:00am |
| Save the Trail 5K Sat, May 25th, 2013, @9:00am |
| DCRRC Hugh Jascourt 4-Miler Fri, Jun 21st, 2013, @7:00pm |
| DCRRC Women's Distance Festival 5K and Run After the Women 5K Tue, Jun 25th, 2013, @7:00pm |
| DCRRC Age Handicapped 4 Miler Thu, Jul 4th, 2013, @8:00am |
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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. |