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.

Where & When

Unless otherwise noted, workouts are held on the track at Washington-Lee High School in Arlington. We meet near the concession stand (northwest corner) at 7:10pm and start the workout at 7:15pm. Warmups, drills, etc. are on your own.

Philosophy

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.

Paces

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. We recommend applying Mark Hadley's temperature + dew point adjustments in warm and humid weather. Temperature and dew point forecasts are available from the National Weather Service.

PARKING ALERT FOR SEPT. 27 WEDNESDAY NIGHT TRACK

PLEASE BE ADVISED THAT TONIGHT (9/27) IS BACK-TO-SCHOOL NIGHT AT WAHSINGTON-LEE.  PARKING WILL BE AT A PREMIUM, SO PLEASE PLAN TO ARRIVE EARLY, TAKE THE METRO, OR PARK A DISTANCE AWAY AND JOG TO TRACK FOR YOUR WARM-UP.  WORKOUT IS 2 X 15:00 TEMPO RUNS.  COACH ED

 

Wednesday Sept. 6th "Track" Workout and Fall Dating

All -- 

We are pre-empted from the track for one more week, by a W-L field hockey match.  Based on the schedule we currently have, this should be the last interruption through the end of the year.  We will instead do a workout on the Custis Trail.  This time, heading Eastward on the trail, we will do series of 3-minutes "on" (10K or faster race effort, taking hills into account), with 2-minutes "off".  We will leave W-L stadium promptly at 7:15.  

Also, I initially erred in the *dates* for Wednesday night workouts going forward.  Be assured the workouts are still on Wednesday, so the now-corrected dates are September 6, 13, 20, 27, etc.  Thank you to those who noticed! 

 

 

Page 1 of 41

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

October Happy Hour/Bunion Derby Awards
Thu, Oct 26th, 2017, @6:30pm
2017 Costume Caper 5K
Sat, Oct 28th, 2017, @8:30am
Robinson Crew 5K
Sun, Oct 29th, 2017, @8:30am
Making Strides Against Breast Cancer 5K
Sun, Oct 29th, 2017, @8:30am
Arlington Academy of Hope 5k
Sun, Nov 5th, 2017, @8:00am
Board of Directors Meeting
Thu, Nov 9th, 2017, @7:00pm
 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.