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 March-May 2015

Members & Guests, 

As usual, we enter the Spring with some uncertainty regarding the availability of the track, due to high school lacrosse, soccer, and track.  Based on the best information available, Washington-Lee will be available to us most weeks through mid-April (including one Tuesday night workout, on March 10). Things get a bit tight from April 22 forward.  Fortunately, by then, there will be plenty of light available to do workouts on the Custis Trail, and we will be able to do one workout (April 29) at the Yorktown/Greenbriar Park track.  

Here's the schedule, with annotations on track availability: 

March 4:  2 x 400M @ 5K pace.  200M recovery. Then, 4 x 1000M at 5K pace.  Slow 400M recovery.  NOTE: There is a Winter Storm Advisory starting Wednesday at 7 PM. If predictions/conditions deteriorate, we will cancel the workout and post that information on the main DCRRC web page. NOTE: The following week's workout is on TUESDAY night due to a scheduled game on Wednesday.  

TUESDAY March 10:  6-8 x 800M @ 5K pace.  Brisk 400M recovery.  IF March 4 workout is canceled, we will do that workout instead.  

March 18: 12 - 20 x 400M @ 10K pace; 100M jog recovery.  

March 25: Track not available.  We will do a workout on Custis Trail -- Mile Repeats.  Sun sets at 7:25 PM, so we will start promptly (out the stadium gate) at 7:15 (Trail is lighted, but wear reflective gear if possible).  (For Thursday morning, mile repeats).  

April 1:  8 x 600M @ 5K pace. Alternate recovery jogs -- 200M after first repeat, 400M after second repeat, 200M after third repeat, 400M after fourth, and so forth.  

BOSTON PEOPLE:  Feel free to extend this to 8 - 10 x 800M, slow 400M recovery.  

April 8: 4 x 5:00 @ 5K pace. 5:00 recovery.  

April 15: 10 x 500M @ 5K pace.  300M jog recovery. 

April 22: W-L Track not available. Custis Trail Mile Repeats.  Sun set at 7:52 --  we will depart the stadium promptly at 7:15 PM.  (For Thursday morning, do mile repeats). 

April 29: W-L Track not available. We will move workout to YORKTOWN H.S./GREENBRIAR PARK track.  Workout TBD based on turnout -- likely 400M repeats at 5K pace, 200M recovery.  

May 6: W-L Track not available.  Custis Trail workout.  8 x 3:00 "on" (fast pace) and 2:00 "off" (slow jog).  (Equivalent for Thursday morning would be 800M repeats).  

May 13: Back on the track (we hope)! 4 x 5:00 @ 5K pace, 5:00 recovery.  (Repreating this workout especially for those who could not make it on April 8).  

May 20:  Workout TBD.  Will depend on availability of track (currently scheduled for tentative tournament use).  

May 27:  Workout TBD.  Will depend on availability of track (currently scheduled for tentative tournament use).









Track Workouts for November 2014 - February 2015

Members & Guests:  

Our Wednesday Night Track Workouts will continue during the winter months at Washington-Lee HS, with warm-ups starting at 7:00 PM and thr workoput proper at 7:15 PM.  

The focus during these months will be tempo-pace (10M to 13.1M race pace) and cruise interval (8K-10K pace).  Don't worry if you are already doing another "tempo run" during the week.  These track workouts are likely to be at a faster pace, and we willl throw in some speed, especially at the end of workouts, to provide some variety.  

November will be a "light load" month.  We will transition to heavier workouts in December.  Remember the Club's Snowball Series races as a prime way to prepare for Spring races, up to and including the marathon. 

Those in the Spring Marathon Training Program should attempt these workouts as written, but may adjust for pace and number of repetitions.  Coach Ed will be there most weeks to provide specific guidance.  Those in the Half-Marathon Training Program will receive special guidance and workouts after the program begins in 

INCLEMENT WEATHER: Check website for any updates regarding inclement weather.  Coach Ed will adjust workouts in the event of severe cold/wind.  


11/5:   6 x 800M @ Cruise Interval (10K) pace.  400M recovery.  Finish with 2 x 400M at 5K pace. NOTE: 

11/12:  3 x 1600M @ Cruise Interval pace.  400M recovery.  Finish with 2 x 400M at 5K pace. 

11/19:  20-minute Tempo Pace run.  Finish with 3 x 300M.  Walk 100M recovery.

11/26:  NO WORKOUT.  If you are not doing a Turkey Trot race here or in your hometown (which is highly recommended), repeat workout from 11/13.  



12/3:   3 x 2000M @ Tempo Interval Pace (<10M).  Slow 400M recovery.  Finish with 2 x 400M @ 5K pace. 

12/10:  12 x 400M @ Cruise Interval Pace (10K).  100M jog recovery. 

12/17:  Christmas Relays.  Two-person teams, alternating a total of 20 laps (8K).  December HappyHour to follow at Carpool on Fairfax Drive. 

12/24: Merry Christmas.  No Workout.  Try to repeat workout from 12/11, or other workout of your choice. 

12/31:  Happy New Year!  Repeat a workout of your choice from above.  OR race the DCRRC New Years 5K on Thursday 1/1. 



1/7:    14 - 16 x 400M @ Cruise Interval (10K) pace. 

1/14:  2 x 15:00 Tempo Pace run.  2:30 recovery and return to start.  Finish with 2 x 400M

1/21:  4 x 1600M @ Cruise Interval (10K) pace.  

1/28:  6-8 x 800M @ 5K pace.  400M recovery. 


2/4:    Ladder: 800M - 1000M - 1200M - 1000M - 800M.  All @ 10K pace except final 800M @ 5K pace. 400M recovery after each.  

2/11:  16 - 18 x 400M @ 10K pace.  

2/18:  4 x 5:00 @ 5K pace.  5:00 recovery.  

2/25:  4 x 2000M @ Tempo Interval Pace, Reducing to 10K pace on final one.  400M recovery.  




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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.

 DCRRlogotypeRRCA member

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.